Iliotibial Band Syndrome or ITB is one of the most common injuries in runners, and quite possibly one of the most frustrating. The condition presents itself as lateral (outside) knee pain, but actually originates (as the name suggests), in the Iliotibial band, which is a thick layer of tissue that runs along the outer part of the leg all the way from the hip to the knee.

The condition can be caused by a number of things including weakness in the muscles around the hips and buttocks that results in excessive hip or leg rotation when running, repetitive training on a sloped surface (like canted roads), or excessive pronation (poor mechanics).

Common treatment for this injury is rest, ice, proper stretching, adjustments to running style, motion control shoes and anti-inflammatory OTC medications.

I was severely struck with this injury in October of 2008 after completing a half marathon and running trouble free for more than 18 years. It took me a full 8 months to fully recover  – after weeks of physical therapy, controlled running on a treadmill and taping. I can tell you that I never want to experience this again; that down time took a serious toll on my confidence, not to mention my training.

Now that I have signed up for my first race since then, I’ve been looking at a number of stretches and treatments for ITB, once of which involves the use of the foam roller to effectively massage the affected area. Now, foam rollers have as many detractors as supporters.  There are a lot of physical therapists (including my own) who don’t think much of them, but the Internet is full of testimonials from runners who swear by the technique. Not wanting to EVER experience that level of pain, not to mention the frustration of not being able to run, I am pretty much willing to try anything, especially as I ramp up my training in preparation for racing once again.

Use of the foam roller is pretty simple. For ITB treatment, you simply lie on your side with the roller positioned just below the hip on the side of the injury with your arms supporting your upper body. Then, using your hands as support, you roll from your hip all the way down to your knee, focusing on any tight spots.

I bought one of these foam rollers the other day and will start “rolling” tomorrow. 

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Tags: ITB, illiotibial band, foam roller, physical therapy, injury, therapy, running form

I LOVE Sage Roundtree! She IS awesome! I am personally such a believer n Pilates for runners in terms of strengthening the whole body and support systems for running. It sounds like you are doing great. Yay! I am hoping to get back soon too...but I am definitely having some bad trouble with my achilles tendon. It's funny, so many professionals are against the foam roller thing - but it really DOES seem to help. Posted by: bmoore on Sep 14, 2010 at 07:33 PM

hi bmoore & heatre24, I too, had hip and IT band issues and I took it easy for a while, but I can only take it for so long and out for a run I go. I also purchased a foam roller, my chiro did not think much about it, but my therapist recommended it. So, I have been rolling along before and after my runs and it has been a great help. I did a 3miler this yr in march (my test run) and I did good, then a 6mi and I did it, not with my usual pr. I just did not want to get hurt. So far so good, I had a couple of flair up's ,but with rolling and stretching back to running 2-3 days later. Now I got my eye on a 5 mi or a half in October, but have not decided yet. There is woman named Sage Roundtree, the is awesome, she also writes in the runners mag., she traines runners, etc., with pilates stretches. This is very helpful, because we runners need a strong core as well. c yu all! Posted by: runnerchick on Sep 14, 2010 at 07:25 PM

I know what you mean about it coming back! I start to be bothered as soon as I hit about 6.5 miles. I am able to run on it, but I still feel really tentative. I had this REALLY bad. I literally couldn't put any weight on my affected leg and had to keep it straight out for weeks. I did physical therapy (to correct poor biomechanics), massage and ice. In total about 8 months away from truly running. I NEVER want to go through it again and that's why I am sooo nervous about training for a race BUT...here I go again! Posted by: bmoore on Jul 23, 2010 at 04:47 PM

Thank you thank you thank you! This is the injury I have as well, also from training and completing a half marathon... I have to be very careful or it comes back and takes me out. I'm training for another half coming up in Oct, and haven't done that distance since 2006 when I got injured. I'll definitely use this!! :) Posted by: heatre24 on Jul 23, 2010 at 01:13 PM