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BROOKLYN_BORN Posts: 3,792
9/20/12 7:48 A

I had a problem with my ITB about 20 years ago when I started running. Since then I stretch EACH ITB gently before every run and again afterwards (40 sec each time) as a preventative. Yes, Iím a bit OCD and do everything the doc advises.

Basically, I stand on the targeted leg (letís say left) and cross the right leg over it so my feet touch, but the weight is on the left leg. Then I push my left hip out to the side. You can feel the stretch from your hip, down the thigh and past the knee. DH calls this my ďhooker on the street cornerĒ stance (LOL) especially when Iím using a telephone pole for balance.

I agree with the foam roller suggestion too and of course if the problem persists, check with the doctor

Size 10 Measurement charts
1960 - 32.5, 25, 34.5
Today - 38, 30, 40.5

The race is not always to the swift, but to those who keep on running.
SPARK_COACH_JEN Posts: 60,360
9/19/12 7:43 P


I'd agree that it's better to get a diagnosis from a doctor vs. trying to speculate on your own what the problem might be.

Runner's knee is typically an achy pain that occurs behind or underneath the kneecap. Your IT band runs along the outside of the knee, and that's typically where the irritation/inflammation occurs with ITBFS (iliotibial band friction syndrome).

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
MORNINGGLORY609 Posts: 130
9/19/12 3:55 P

@UNIDENT everything I've been told was that they were the same thing.

And thanks for the clarification on the "S". I'll make sure I know better what I'm talking about next time.

"Everyone deserves the chance to fly..." ~Elphaba
SPOORK Posts: 1,193
9/19/12 3:33 P

Try using a foam roller on your IT band.

Edited by: SPOORK at: 9/19/2012 (15:34)
UNIDENT Posts: 33,498
9/19/12 3:26 P

Runner's Knee and ITBS are opposite injuries on either side of your knee.

Get a diagnosis so that you know which way to stretch/treat. You don't want to treat for one and find out it's the other!

I had an issue a few years ago that I diagnosed by magazine article as ITBS. It gave common differing symptoms for that and runner's knee and I checked 4/5 boxes for ITBS, not runner's knee. However, when I had it diagnosed, the physio and podiatrist I saw both agreed that it was runner's knee.

(BTW, the S stands for syndrome. You can injure your ITB, not your ITBS, by having ITBS).

Deb, in New Zealand
MORNINGGLORY609 Posts: 130
9/19/12 2:11 P

So, it is apparent that my injury is Runner's Knee (or that I injured my ITBS). It's a band of muscles that runs down your thigh and under your knee. Anyone have any idea for stretches or exercise I can do for relief? I can't really run, obviously, while I'm healing, but I'm looking for something to help me stretch it out.



"Everyone deserves the chance to fly..." ~Elphaba
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