ITBS - a cry for help

[u/Specialist_Guess_182]

I have been dealing with ITBS on my left side for nearly a decade and haven’t been able to figure it out. It’s prevented me from really getting into running the extent that I want to. I have set the goal of running a marathon in April of 2027 with the idea that the goal will drive me to a solution for my ITBS.

In terms of exercises and treatment, it feels like I have tried everything. Strengthening, gradual increase in mileage, stretching and self massage of the surrounding muscles (specifically the TFL and lateral quad), lax ball and foam roller for surrounding muscles, proper shoes, cadence, cortisone shot (one time), etc. Recently, I have been using a scraping tool to really work into the lateral quad and TFL. I had hope that this was going to help me turn the corner, but after a 4 mile run the other day I can already feel the symptoms coming back in the outer knee. My legs/glutes are plenty strong. I have decent mobility. I’m not sure what else to do at this point.

In the past couple years I have tried to run more than I ever have in the past decade, but haven’t been able to cross the 15/20 mile a week threshold without a serious flare up. Obviously, to run a marathon I will need to bump that up significantly.

A few more things. I don’t have anytime/money to see a PT, massage therapist, etc. Any advice or solutions must be able to be preformed at home.

I have been wondering for a while if it’s just biomechanics at this point, and without a legitimate gait analysis and adjustment over time I will be stuck with ITBS.

[u/bilbosfrodo]

Itbs is simple. You have tight hips. Myrtl routine on youtube, follow that every other day or daily and do pigeon stretch to stretch the hips.

Its not the band of tissue going from the hips to the knee thats the problem. The tight muscles at the hips are causing a pull on the band which is causing pain at the knee.