get on the rollers and indian knot stretching at least twice a day: painful but usually works.

Generally, any ITB injury is the direct result of an imbalance somewhere else on that side of your body. This is most often a glute or hip issue. Two years ago I had a bad ITB issue that lasted from February - August of 2014. I did a lot of work with bands to strengthen my hips and glutes, and eventually it helped. I found that rolling really didn't do a thing for treating the root of the injury.

This video gives you an idea of some of the exercises to do: http://strengthrunning.com/...video-demonstration/

---

Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Glute/Hips are tight. Stretch, stretch, stretch, stretch some more. Use some light resistance bands to warm up and strengthen the supporting muscles in all 4 directions.

For myself, rest, chiropractor, Massage, compression, ice, and rolling did almost nothing. Diligent stretching clears it up within days.


Oh... and your welcome. :) I just saved you like $1000 in co-pays and 3 months of f-ing around like I did with all that crap.

NOTE: everyone is different. All that other stuff might work for some. For me, the root cause was tight hips and glutes. Now that I'm aware of what the tightness feels like, I can catch it before it becomes a problem. I worked up to 70 mile weeks running this winter without issue. I couldn't run 1 mile without pain the same time the previous year.

---

TrainingBible Coaching
http://www.trainingbible.com

Search this forum for other posts I have made on this topic.

Get the TriggerPoint rollers. I tried to save money for months before finally getting one. It is WELL worth it! The orange one is a little softer; the black one is very hard. I have both and prefer the orange.

Cold Laser Therapy -- get hooked up with a chiropractor or physical therapist that offers this treatment. Unbelievable results for me after months of frustration.

In addition to stretching the glutes as another person posted, work on strengthening them, too, with straight-legged deadlifts and walking lunges. The deadlifts don't have to be very heavy -- they are partly for the stretch and partly to help ITB track a little differently.

Best wishes & God bless -- it's a bear of an injury. By all means, DO NOT try to "run through it." You can't, and you will regret it!

Ray

Stretch.

Foam roller. Roll everything except the IT band!

Rubber exercise band between the ankles. Try standing up and moving the leg out against the rubber band. And try flat on your back with the legs up both at a time, or on your side one leg at a time. This is supposed to strengthen the glutes.

Single leg squats. Keep the knee moving straight up and down. Don't let it drift sideways while you are doing this. Make sure you do it to a point where you feel the glute and hip muscles stretching. Don't overdo this! If it hurts stop.

Finally what seems to help me the most. YMMV. Single leg balance on this darn thing. You'll probably be falling off it a lot at first:

http://www.amazon.com/...latable+balance+disc

Agree with this, and I also only fixed my ITB when I did the exercises in this video.

To the OP: Unfortunately there is little else to do but rest and the above exercises. You could run the half, but I would do no running training ahead of it. Even biking I found to aggravate it, but hopefully you don't have it that bad. Total recovery once I stopped all running was about 3 months, but that was after 3 months of trying to work through it.

Stretching is beneficial, but not as much as intense, high pressure massage (rolling). You've got tight muscles riddled with trigger points ("knots"). They have to be released. The more sensitive it is, the more you need. Ignore the pain best you can and stay at it. There is no such thing as too much massage or stretching. In the meantime it's ok to train - just use common sense regarding intensity/duration. Good luck.

Great article here may give you some clues as to causes/solutions.

https://sbrsport.me/...nd-a-chain-reaction/

---

Gary Geiger
http://www.geigerphoto.com Professional photographer

TEAM KiWAMi NORTH AMERICA http://www.kiwamitri.com, Rudy Project http://www.rudyprojectusa.com, GU https://guenergy.com/shop/ ; Salming World Ambassador; https://www.shopsalming.com

I find that wearing a compression support can help just as much as rollers for instance I wear this : http://nuovahealth.co.uk/shop/knee-support-brace/?product-view1 cheap but very effective.. because they can do what rollers do whilst your doing your exercise :O