Sage-Tips

How can I make my IT band injury heal faster?

How to Aggressively Treat IT Band Syndrome

1. Stop Running. 1 of 6. Running exacerbates ITBS pain, typically at the knee insertion point, during the acute injury phase.
2. Cross Train With Cycling or Pool Running. 2 of 6.
3. Massage the Injured Area. 3 of 6.
4. Increase Strength. 4 of 6.
5. Sleep More. 5 of 6.

How long does it take for an injured IT band to heal?

ITB syndrome can take 4 to 8 weeks to completely heal. During this time, focus on healing your entire body. Avoid any other activities that cause pain or discomfort to this area of your body.

Does iliotibial band syndrome go away?

Does iliotibial band syndrome go away? Your iliotibial band syndrome might heal after treatments such as rest, physical therapy and medications. The pain will likely increase if you don’t receive treatment.

How do I release my ITB?

Hard or forceful release methods such placing your full body weight on a foam roller causes the fascia to become more agitated. My advice is to track up and down your ITB with fingertips to find the most tender spots and use a tennis ball to apply small, circular, light release in those places.

How do you get rid of ITB knee pain?

Some basic steps can help ease the pain and swelling:

1. Don’t do activities that trigger the pain.
2. Take over-the-counter pain relievers.
3. Wrap an ice pack in a towel and put it on the outside of your knee for 10-15 minutes at a time.

How do you treat ITB knee pain?

What is the treatment for iliotibial band (IT band) syndrome?

1. Rest, ice, compression, and elevation (RICE).
2. Anti-inflammatory medications, like ibuprofen (Advil, Motrin) and naproxen (Aleve), may be helpful.
3. Home treatment can involve stretching, massage, and use of foam rollers at the site of pain and inflammation.

What exercises aggravate it band?

Exercises to Avoid

• Running or Cycling. Running and cycling are common triggers for developing IT band syndrome due to the repetitive nature of both sports.
• Squats or Lunges. Squats and lunges are notoriously hard to complete with an IT band injury.
• Improper Foam Rolling.
• Complete Rest.

Can you exercise with IT band syndrome?

IT band pain is considered a “self-limiting” pain syndrome. This means that as long as you tune into your symptoms you can continue to exercise at a level that is comfortable for you.

Will a knee support help ITBS?

Brace – A knee brace for your IT band can help support and relieve pressure in the area while you look to continue activity. Medication – Some physicians may prescribe anti-inflammatory drugs like Ibuprofen, and, in severe cases, cortisone shots may be necessary.

Can I run with ITB knee pain?

Once you notice IT band pain, the best way to get rid of it for good is to rest immediately—that means fewer miles or no running at all. For the majority of runners, resting immediately will prevent pain from returning. If you don’t give yourself a break from running, ITBS can become chronic.