ITB Woes

Jan 11th, 2014

Ben asked The Guru for the following Physiotherapy Advice:

I’ve just seen my gp and he thinks i have runners knee and damaged my IT band, would using a foam roller help? and what can be done to rehab it??

Jan 11th, 2014

The Guru Responded:

Hi Ben
Sounds very feasible, and very treatable.
Foam roller is on the money, there are loads of YT clips that show you
how to roll safely. It’ll hurt, but don’t roll too near the painful
bit on your knee.
ITB can be come problematic due to a number of causes. Footwear, foot
posture, too much leg rolling inwards when running, poor glut control
and poor spinal mechanics….
The most common problem (apart from kit, technique etc) is lack of
glut med control NOT strength. Learn control (single knee squats with
awesome form) rather than strength (clams).
But until you know what’s causing it your progress may be slower than
expected. Try rolling, improve your control, ice for relief and don’t
run into pain and give it 2 weeks to see your rate of progress. Too
slow? See a physio…..

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