Well just when I got myself running without a band under my left knee, what I think is my ITB brought me down hard on my right. About two inches below the knee on the outside. Does that sound like it? That is pain you can’t run through! Now what???
After posting this, I read that you should avoid doing squats if yuo have ITB issues. But I had been told to do one legged squats to strengthen my knees, so I had just done some before running. So I guess I will stop those.
sorry mr. monk,
you guess it, ITB… AGAIN :(. i dont know what the biomechanical explanation is (tho i should considering i spend hours in class and interning to learn about these types of things), but it’s somewhat common for people to get ITBS in their other knee after recovering from their initial bout. i know the first time i got my first case, i was back doing some very low mileage when whammo, my other knee got it and it was basically starting all over. the only real advice that i could give you (other than the already awesome advice of continuing to stretch, strengthen, and using the foam roller) is to not let it get you down. from a personal perspective, earlier this fall, i got to the point where i was one more off-week due to injury away from running. i’d hurt something, get better for a short bit, and get hurt again, etc. finally, i took the necessary amount of time and started back SLOWLY. meaning, the first 2 months or so, i was running 8-10 mile weeks, but now, about 5 months later, i’m up to 20 mile weeks, and registered for a 25k. i know you’ve been thinking about giving up this endurance thing from your previous post, but just think about all the wonderful things you’ve experienced (both in the external world, and with-in yourself)that are due specifically to endurance activities. anyways, hope my advice helps!
Lately, when I see a post from you I cringe. I’m thinking, “what now”? 
I hate to see you struggling w/ these knee issues. Hope you make it though w/ your spirits intack.
I don’t believe in a god, but i like this quote and it’s kinda apropos:
God will not look you over for medals, degrees, or diplomas, but for scars. – Elbert Hubbard
I’ve “invested” in weekly massage sessions with someone who really knows what they are doing, who solved a lot of things, including some ITB problems. She did a lot of work at the top of the ITB which solved things lower down at the knees as well. The massage also relieved the tightness along the ITB which allowed things to get back to normal again. Also, it was bike riding that started most of the problems, so a decent bike fit also improved things. Key change was to rotate the seat off centre slightly. In the off season I might around invest some time in straightening myself up again.
Last out there suggestion: are you legs the same length? At the risk of sounding like a gimp, we discovered mine are different lengths by about a cm or so (old skiing injury). Once I knew that, my running posture changed and things sorted themselves out a bit.
Here’s a good TEST to see if it is ITBS. This is like flipping on a light to see if there’s a cockroach. To kill ITBS, you first have to see it if it is ITBS, because he’s a sneaky bastard.
Find a table you can lay down on. Lay down on your back on the table with your right leg hanging off half of the table, and look up at the ceiling. Now, keeping the right leg dropped down, roll over to the opposite side of the table, using your right shoulder and arm, over to the left side of the table, reach to the other side of the table, keeping that right leg dropped, you may have to roll your hips over to do that. Relax your right leg and knee.
When you get in that position, try to turn your right ankle and right thigh clockwise and flex your right knee a bit. You should feel your ITB tugging like a son of a bitch.
Are you running in the LR Marathon.
What’s your pace?
I need somebody going at a good 12:10 per mile pace to guide me in.
I remember when I had ITB a few years back, the therapy I went through included massage, ultrasound, stretching and weights. After it was diagnosed it took approx 6 weeks to get rid of the symptoms. When getting a massage once, the therapist demonstrated how tight my ITB was: I was sitting on the massage table with both legs straight out on the table in front of me completely relaxed. She took the tip of her pointer finger and on the affected leg slightly touched my ITB about 6 inches above my knee on the outside of my leg. The ITB was so tight it felt like she was stabbing me! She then used the same pressure on the non-affected leg and I could barely feel it!
I had the same thing Monk,when I first started running 3 years ago.As soon as I got rid of it in my Rt. knee it appeared in my left. Only I knew what it was and I didn’t inflame the crap out of it like I did the other side, so it was easier to beat. Two things that worked for me, Anti-inflams like ibupropren, I had vioxx, and I was taught how to really stretch it by a AIS massage person. (Active Isolated Stretching) they use a rope to assist in the stretches. The guy that teaches it is Aaron Mattes, I think he is in Sarasota, and he has his minions scattered all around Florida. You have got to get the inflamation under control first, that stabbing, ice pick in the side of your knee, pain will leave inflamation on that ITB for a long while, Ice, Ice, Ice. If you run on it and the pain starts, shut it down, you will only delay the healing process.
Just curious, do you over pronate on your left? I do on my Rt. and thats where I have all my problems.
"About two inches below the knee on the outside. Does that sound like it? That is pain you can’t run through! Now what??? "
Sounds like ITB…for me, when I first noticed mine, it was hard to pinpoint exactly where it was in the knee area—but after a few painful runs, that was where it turned out to be. As has been mentioned ad nauseum here and on other forums, it’s a pain, both literally and figuratively. When mine is especially bad, I’ll wear a “patt-strap” (goes on just above the knee), which seems to help a ton. Then lots of stretching, massaging on the foam roll, etc.
As has also been mentioned, you’ve got to track down the root cause. Not easy—still haven’t really figured out the real issue with me, and I’ve had this for 4+ years, though not really bad lately.
But you can run through it if you need to.
How to get rid of ITBS:
Stop running for 6 weeks.
Easy cycling on trainer (small ring) after 4 weeks
Buy a pair of Asics 2100 or 2090 or 2080 (Anything in the 2000 series) (Replace after 400 miles)
Buy a pair of Superfeet inserts (30 bucks) (The green ones), and throw out the inserts that came w/ the asics (replace after 800 miles)
After 6 weeks run 3 days a wk for 20 min (never on two consecutive days). Stretch the ITB a little before running
Add 5 min to each run until you reach 3 60min runs
Then build to your normal running routine
Once back in top form you may use a lightweight Nike cushioned shoe for racing or once a week speed sessions (Not racing flats)
Guaranteed to work!
I’m just recovering from it. Some notes:
Biking never bothered it for me. Even at it’s worst.
My physical therapist doesn’t like pose running. He says it puts too much stress on the calf area working up to the ITB.
I think I was leaning my upper body forward too much. I now try to tilt my pelvis back more.
I really think my treadmill caused it and led to fighting it so long. I finally figured out that I made progress when running outside (even with hills, concrete, cold weather and all). Then I would run on the treadmill when the weather was bad and it would flare up more. I have a soft, thick belt on my treadmill so I think it’s more “grabby” than most.