IT band and medial knee pain

Triathlon Forum
1

My right IT band has been very tight (guitar string tight) for about 3 weeks and recently I’ve been having a lot of medial knee pain when running. I did a race this morning and the knee was really painful - to the point where I almost threw in the towel.

I’ve had off-and-on IT band issues for 10 years but the knee pain is usually on the lateral - or outside - portion of my knee. Anyone else have IT band issues and pain on the medial - or inside - part of their knee? If so, how did you get over it?

Dave in VA

2

My right IT band has been very tight (guitar string tight) for about 3 weeks and recently I’ve been having a lot of medial knee pain when running. I did a race this morning and the knee was really painful - to the point where I almost threw in the towel.

I’ve had off-and-on IT band issues for 10 years but the knee pain is usually on the lateral - or outside - portion of my knee. Anyone else have IT band issues and pain on the medial - or inside - part of their knee? If so, how did you get over it?

Dave in VA

Never had it into the knees, I had snapping hip in college. Cured it with lots of ice baths and new shoes.

John

3

Stretch your IT bands. Or get Rossiter’s treatment on them.

4

I’m not near my old anatomy textbook, but I’m not sure the IT band has any insertion near the medial side of the knee.

I had some IT trouble from cycling a couple months ago, and it was all lateral/inferior. Of course yours is from running, but I would think medial knee pain might be some type of overcompensation that is happening.

-Physiojoe

5

but I would think medial knee pain might be some type of overcompensation that is happening.

Sounds reasonable. It could also be a completely separate issue.

I had some issue with IT band years ago and I haven’t had any trouble recently.

Here’s what worked form me:

Deep tissue massage. The therapist also pointed out that the hip flexors were tight as well, and it was all interrelated.

Stretching of IT band. You can look them up. There’s more than one good stretch. Stretching the hip flexors is also helpful.

Strengthening of the hip abductors, using either machines at the gym or elastic bands.

Cessation of all running until all symptoms are gone.

You can also do cross-training to substitute for running. Rowing on the Concept2 is a good workout. Cycling with powercranks is another.