Anyone use KT tape to treat ITB? Im thinking Im getting a little case of ITB in my right knee and I am trying to get ahead of it… RICE is being done, stretching and leg exercises… Anyone have luck with KT tape?
Anyone use KT tape to treat ITB? Im thinking Im getting a little case of ITB in my right knee and I am trying to get ahead of it… RICE is being done, stretching and leg exercises… Anyone have luck with KT tape?
Didn’t do schitt for my ITBS. Tried all of their 18 different taping methods…zippo, nada, zilch.
Didn’t stop me from taping up for the Racine HIM last year anyway, but it nver provided any relief.
YMMV…some swear by it. Personally, it has never worked for any injury…Achilles, ITBS, PF.
Had no luck here, tried it for a race late last year.
I was waiting for the next ITBS post to come up when i was going to post what has helped. I went through endless bouts of itbs, have done extensive exercises, stretching routines, foam rollers, tennis balls… i can squat 2 * my body weight… everything.
What eventually did it was someone pointing out a tip that my hips/pelvis were rocking side to side, and not turning front to back.
What i was doing (i didnt think i was doing this. It wasnt until looking into a mirror and slowly doing my running gait that i could see it)
What i started doing (overhead view of hips/legs):
and bingo… itbs went away. The rotation of the hips/pelvis was done by squeezing my glutes on purpose each stride, until it became natural (i no longer force it).
I realize that this is not a one size fits all fix, some people DO need strengthening excercises and thats why it works for them.
a related article here:
http://www.coreconcepts.com.sg/...nd-the-stiff-pelvis/
“. during the swing phase of the stepping leg, the pelvis naturally rotates backwards to allow hip joint clearance for the flexing hip, and upon foot strike the pelvis rotates forward to assist with the push off/propulsion phase. This more natural way of running promotes maximal efficiency of the TFL and GM muscles, preventing ITB tightness and associated conditions.”
best of luck.
Thanks for this! Did you stop running. I had ITB last year on the other knee kept me out of a lot of races. Ended up just running races with it until the end of the year and then it went away. This one came out of no where on the other knee. I just bought some KT tape and taped it up. My mind seems to think it feels better. We will see how it feels over the next few days. And to think I just qualified for Vegas… Thankfully I passed it up. With my luck I would have been out of that race with this problem…
Mine was so bad i couldnt walk down stairs without going backwards – i waited until that kind of pain went away.
If i had just a minor annoyance i would keep running, but any sign of real pain while running rather than just nagging i would stop right away and walk home.
Anyone use KT tape to treat ITB? Im thinking Im getting a little case of ITB in my right knee and I am trying to get ahead of it… RICE is being done, stretching and leg exercises… Anyone have luck with KT tape?
You won’t like this. I ran with my knee taped for over a year. It helped the knee, but eventually moved the tendon issues from the knee to my glutes. It almost felt like hip issues.
I know it was tape. When I started to suspect, I tested and went back and forth between running with knee taped and running without. Running with tape was causing more and more soreness in the upper leg and glutes to a point where I had to walk after about 40-45 minutes. Running without tape I could still feel the existing soreness but it was not getting worse and I could run longer. So I stopped taping the knee.
Since I stopped using the tape things are actually getting better and healing! Yay! I also started doing one legged stands (keep the hips level!), and strengthening with a rubber band, and I sleep with a knee pillow. These things may or may not be helping. How could I tell, right? I’ll continue doing them simply because I don’t want to change what I’m doing now that things are improving.
Keeping the hips level seems to be the key. It hurts pretty good if I run on cambered surfaces which of course makes the hips uneven.
Anyone use KT tape to treat ITB? Im thinking Im getting a little case of ITB in my right knee and I am trying to get ahead of it… RICE is being done, stretching and leg exercises… Anyone have luck with KT tape?
You won’t like this. I ran with my knee taped for over a year. It helped the knee, but eventually moved the tendon issues from the knee to my glutes. It almost felt like hip issues.
I know it was tape. When I started to suspect, I tested and went back and forth between running with knee taped and running without. Running with tape was causing more and more soreness in the upper leg and glutes to a point where I had to walk after about 40-45 minutes. Running without tape I could still feel the existing soreness but it was not getting worse and I could run longer. So I stopped taping the knee.
Since I stopped using the tape things are actually getting better and healing! Yay! I also started doing one legged stands (keep the hips level!), and strengthening with a rubber band, and I sleep with a knee pillow. These things may or may not be helping. How could I tell, right? I’ll continue doing them simply because I don’t want to change what I’m doing now that things are improving.
Keeping the hips level seems to be the key. It hurts pretty good if I run on cambered surfaces which of course makes the hips uneven.
Your exercises are doing the work of alleviating your knee problems. The tape is immaterial. Keep 'em up. Strenghtening your glutes are the key to overcoming ITB issues.
thing that helped my ITB more than anything foam rolling and stretching
when I had an initial flare I taped it (and it helped) but only briefly
.
Thanks for all the fast replies! I have been doing the ITB rolling, stretching (from a PT I went to last year) and icing like crazy. I got the tape anyway. Just to see if it will work. If not. Ill look cool like Andrew Talansky minus the cool argyle tape.
Anyone got any glute exercises?
Search the forum under ITBS or any iteration of it. LOADS of exercises on there. One-legged squats are great (don’t lean forward!!), monster walks w/ resistance bands, etc. tigerchik has a compliation of great exercises, as well.
Rolling and icing may hellp alleviate the symptoms (pain in the knee) but won’t solve the problem. You need to get down to what is causing the issue (again, likely weak glutes). I cied and rolled for almost a year, but it wasn’t until I really focused on my glutes that I began to recover.
Your exercises are doing the work of alleviating your knee problems. The tape is immaterial. Keep 'em up. Strenghtening your glutes are the key to overcoming ITB issues.
I don’t think so. Before I did any exercises, before I knew this was ITBS (I thought knee problems) my glutes were getting uber sore running with knee taped. So I tried running without tape. I went back and forth to confirm. Trust me. Taping the muscles near IT band in one place (knee) caused it to rub or stretch in another place (glutes).
Search the forum under ITBS or any iteration of it. LOADS of exercises on there. One-legged squats are great (don’t lean forward!!), monster walks w/ resistance bands, etc. tigerchik has a compliation of great exercises, as well.
Rolling and icing may hellp alleviate the symptoms (pain in the knee) but won’t solve the problem. You need to get down to what is causing the issue (again, likely weak glutes). I cied and rolled for almost a year, but it wasn’t until I really focused on my glutes that I began to recover.
Yep weak glutes. The more tired the glutes get the worse the problem, hence issues on long runs.
Also, letting the hips drop side to side can cause this. Running on cambered surfaces can cause the same thing for different reasons.
Roller may make things worse because it causes hip misalignment as you are rolling one leg and letting the other leg and hip drop as you are propping yourself up on your arm. I stopped rolling months ago.
Your exercises are doing the work of alleviating your knee problems. The tape is immaterial. Keep 'em up. Strenghtening your glutes are the key to overcoming ITB issues.
I don’t think so. Before I did any exercises, before I knew this was ITBS (I thought knee problems) my glutes were getting uber sore running with knee taped. So I tried running without tape. I went back and forth to confirm. Trust me. Taping the muscles near IT band in one place (knee) caused it to rub or stretch in another place (glutes).
No, I believe what you are saying about how the tape affected you. I’m just saying that your improvement from the knee pain once you stopped using the tape was because of the exercises. As noted above, the tape may have provided some relief from the symptoms, but did not address the problem.
One additional point for the OP - I would skip the leg lifts that many recommend. They are challenging to do correctly so that you are isolating the glutes. Too easy for your quads and other muscles to “pitch in”. If you aren’t isolating your glures, you are just wasting your time with them. Other exercises work better, IMO.
Thanks for the tips. Now that I think about it I did a lot of single leg work when I went to PT last year with a 5 lbs ankle weight and it helped out significantly… time to do it again!