ITB Woes
- Related Injuries: Knees, Quads & Hamstrings, Running
January 11, 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??
Ben
January 11, 2014
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…..
