BT_DreamChaser wrote:
SBRinSD wrote:
I struggled with IT issues for years and I can feel it flare up a bit from time to time now, but never so bad that I need to reduce my running volume.
The secret for me wasn't icing or rolling. I read something about doing hip thrusts to strengthen glutes. I went on YouTube, watched a video and did the exercise every time I was at the gym for about a month or so. My ITB has not impacted me in any significant way since.
I don't do hip thrusts every visit to the gym anymore. For me it is now more of a maintenance thing if I feel like it is about to flare up again.
This is my n = 1.
Best of luck to you!
X2. Had ITBS 10 years ago. Did hip thrusts and one-legged exercises to strengthen leg, hip and glute. Simple exercises fixed it for me. I also concluded my gluteus medius (middle butt muscle) was very weak and very tight and was pulling the IT Band taut which would cause it to rub.
From everything I've read the problem with ITBS is either the foot or the hips/buttocks. Most times the hip buttocks. Rest long enough for the knee to heal. And due lots of one-legged simple exercises just using your own body weight.
I'm dealing with inflammation around my IT band, mostly the left side but a bit on the right too. It flared up in early April and has essentially shut down my running. I've been doing a lot of hip and glute exercises (like
these), a lot of side shuffle and monster walks with bands, and hamstring strengthening because I think I've become more quad-dominant since focusing on riding during the pandemic.
My question is – is it possible to overdo it and slow recovery by doing these exercises too much? I ask because I was making reasonable progress just doing body weight exercises every other day. When those were feeling "too easy" I started adding weights and higher resistance bands. That seemed to be going ok for a week or two but lately my ITB is more irritated.
The simple answer would be to just go back to body weight. I think I just find it hard to believe that such simple exercises with only body weight will make a difference, and I tend to think that if it feels too easy it probably isn't doing anything for you.
Any thoughts or recommendations?