Recommendations for specialists in IT band and knee issues

dominatinMC

Hey,

First off, let me apologise in advance if a similar thread is open on this topic. Chances are there are several similar threads, but I couldn't find one that specifically addresses my issue.

So for the past 2-3 years I have been dealing with knee pain, specifically pain on the outside of my knee whilst running. I play quite a bit of GAA and soccer; thankfully the knee pain does not really flare-up during matches/training. In the off season I like to keep fit and, ultimately, I would like to tackle a 10k, half marathon, etc. However, if I go for a relatively long jog/run (say about 8k), the knee pain really flares-up - to the point where I have to stop. I got this diagnosed as an IT band issue, which is the root cause of the knee pain.

So basically, that’s my background. Now I'm looking for recommendations for specialists who deal in this area. From a quick look on the internet, there appears to be plenty of self-proclaimed specialists. However, if anyone can offer advice/comment on their personal experiences, that would be great. I suppose I'm looking for someone to analyse my running style and biomechanics, with a view to ultimately resolving my problem. I've heard good things about the work Champions Everywhere do, and I am considering them. If anyone has anything to say about their programmes, that would be helpful. (for the record, I have been to the Sports Surgery Clinic in Santry and found it to be a complete rip-off. They diagnosed the problem, and provided me with a strengthening programme (for the IT band), but the issue still persists)

Cheers.

rom

Have you used a foam roller daily for a few weeks? Never heard strengthening programme for IT band.

https://www.youtube.com/watch?v=QJLxruO3su0

sconhome

If you are doing the strenghtening exercises as dictated by SSC and are foam rolling then the issue is likely the footwear you are using.

Champions Everywhere will help you attain decent running form but that is all worthless if you keep going back to the same footwear which is causing the issues.

pconn062

rom wrote: »

Have you used a foam roller daily for a few weeks? Never heard strengthening programme for IT band.

A strengthening programme for the IT band won't focus on the band itself, as it can't actually be strengthened. It will usually focus on the hip muscles that support the band. Contrary to popular belief, the IT band itself is supposed to be tight, it will glide better when it's tight/stiffer. Hence why foam rolling the band itself is a waste of time, you will never loosen the IT band with a foam roller. You can however roll those lateral hip stabilisers, TFL, glute med etc. In my experience S+C for IT band issues focuses on the the hip stabiliser muscles, such as the TFL and glute med. Again, in my experience the TFL was doing too much work due to under performing hip flexors so I did some exercises to activate the hip flexors and it seems to have taken the pressure off.

Some useful exercises I found were clam shells with a band (correct form needed), hip hikes, side lying leg raises (again form is important or you will work the wrong muscles), X-band side steps.

OP who did you go to in the SSC? I have been there myself for treatment and found Dr. Miller to be excellent. His specialises in running injuries, and together with the physio/S+C team I am getting back on the road (from an achilles, not an IT band issue).

Good video here from Dr. Miller about running injuries, the IT band section starts at 2 mins but the whole video is worth watching.

Edit: should just say, in case you don't watch the video, he puts a lot of cases down to two things: overlapping running form (essentially legs crossing over too much during the gait, imagine running in a straight line down the middle of a road with a white line, your foot when landing should not cross over that white line) and opposing glute medius weakness/lack of support.

DubOnHoliday

pconn062 wrote: »

A strengthening programme for the IT band won't focus on the band itself, as it can't actually be strengthened. It will usually focus on the hip muscles that support the band. Contrary to popular belief, the IT band itself is supposed to be tight, it will glide better when it's tight/stiffer. Hence why foam rolling the band itself is a waste of time, you will never loosen the IT band with a foam roller. You can however roll those lateral hip stabilisers, TFL, glute med etc. In my experience S+C for IT band issues focuses on the the hip stabiliser muscles, such as the TFL and glute med. Again, in my experience the TFL was doing too much work due to under performing hip flexors so I did some exercises to activate the hip flexors and it seems to have taken the pressure off.

Some useful exercises I found were clam shells with a band (correct form needed), hip hikes, side lying leg raises (again form is important or you will work the wrong muscles), X-band side steps.

OP who did you go to in the SSC? I have been there myself for treatment and found Dr. Miller to be excellent. His specialises in running injuries, and together with the physio/S+C team I am getting back on the road (from an achilles, not an IT band issue).

Good video here from Dr. Miller about running injuries, the IT band section starts at 2 mins but the whole video is worth watching.

Edit: should just say, in case you don't watch the video, he puts a lot of cases down to two things: overlapping running form (essentially legs crossing over too much during the gait, imagine running in a straight line down the middle of a road with a white line, your foot when landing should not cross over that white line) and opposing glute medius weakness/lack of support.

Good post. I have OP which results in IT band issues. And as you've correctly pointed out the hip is often the problem. I do the following 7 exercises every day http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

and I've two gym sessions a week with a goal of building hip and leg strength....
2 Sets of Leg press, leg extension , leg curl , hip abduction (inner and outer thigh). I'm only on week two of this programme.

Unfortunately my physio didn't give me any clear path back to running, so I'm looking into a second opinion now. Its a very frustrating injury.