IT band syndrome


Started running a few weeks ago and seem to have developed a nasty injury to the outside of my right knee, looking online seems to be IT band related.
I had to stop running today as it got too painful.
Last yr i had the same on my other (left) leg while cycling which also forced me to call it quits for a few months.
Very frustrating as i was starting to enjoy running now i cant run or cycle!
I do strength workouts 3 times a week and have done for a long time.
I also stretch twice a week, but im going to up it to 3 times AM and add 20min PM but more IT related with foam rolling thrown in.

To warm up before a run i do some leg swings, hip circles and short walk, about 2/3min.

Anyway as ive got no chsnce of seeing a phisyo anytime soon with all thats going on i wondered if anyone has anything they can offer to help get me running again asap, or anything that has helped them.
Starting to feel like running and cycling im not made for!


New Member

Sorry to hear that you've had to stop cycling and running due to some of this outer knee pain you're experiencing!
Have you had any progress with this? Have you been able to continue running or did you give it a break?

The outer knee and IT band issue sounds like it could be an internal rotation and adduction limitation in your hips.

what have you done for your knee ?
Top Bottom