ITB Syndrome: Avoid Icing, Stretching, and Orthotics

Posted on 29 March 2011

ITB Syndrome is a common and quite painful leg/knee injury that can leave runners, triathletes, and even cyclists out of commission for months.  It often presents itself as pain on the outside of the leg, typically near the lower part of the knee. In this video,  Sock Doc (aka Dr. Steve Gangemi) discusses the reasons for ITBS – muscle imbalances, anaerobic excess, improper footwear -  as well as  treatments you may want to consider, including those you should avoid such as icing, stretching, and orthotics.

Donate

6 Responses to “ITB Syndrome: Avoid Icing, Stretching, and Orthotics”

  1. Patrick says:

    great to hear all this. so i won’t ice or stretch. i assume that means i should strength train to work on the areas that ultimately leave to the itb syndrome on the outside of the knee with the pain issues associated with it on the inside. can you offer some suggestions for what exercises to do.

    many thanks, patrick

  2. Mike B says:

    Hi Sock Doc,

    I’ve been fighting ITBS since Sept 2009. I was training for my first marathon (still haven’t ran one because of this injury) and after my first 20 mile run, the ITBS set on. I could not get rid of the pain no matter what I did. After watching your ITBS video, I noticed that anytime i worked on my leg strength (glutes / hip abductors) and lower back / core exercises, I can once run again comfortably up to about 10 miles. I fluctuate between 5-10 miles without pain, but I cannot keep the ITBS pain away. I do play soccer 2-3 times a week. I love soccer, but I also love to run. I was wondering if you have any other ideas that I could pursue to completely remove the ITBS. I would like to start running races again. I had to stop because of the injury in 2009. I have only been able to run 3-6 miles at a time to train for soccer. Before the injury, i could easily run and play soccer. Now it looks like I have to choose one or the other, which I’m not willing to do.

    In order to increase my mileage, I’ve been doing the following:

    1. Lunges for my Glutes
    2. Hip abductor strengthening
    3. Quad extensions
    4. Leg Curls
    5. Groin strengthening

    I do these 2-3 times a week depending on my workout / soccer / running schedule

    I developed lower back pain last year and I do the following:

    1. Lower back exercises for lower back pain – this has worked…my back is much better
    2. Stretching my core – I know you say this does nothing but all physical therapists i’ve been to has told me to do it…I need to understand more why i shouldn’t stretch (I don’t feel comfortable not doing it)

    Any help / thoughts would be greatly appreciated. I need to run the tough mudder in Ohio on April 14th.

    Thanks,

    Mike

  3. Mike B says:

    I’ve been fighting ITBS since Sept 2009. I was training for my first marathon (still haven’t ran one because of this injury) and after my first 20 mile run, the ITBS set on. I could not get rid of the pain no matter what I did. After watching your ITBS video, I noticed that anytime i worked on my leg strength (glutes / hip abductors) and lower back / core exercises, I can once run again comfortably up to about 10 miles. I fluctuate between 5-10 miles without pain, but I cannot keep the ITBS pain away. I do play soccer 2-3 times a week. I love soccer, but I also love to run. I was wondering if you have any other ideas that I could pursue to completely remove the ITBS. I would like to start running races again. I had to stop because of the injury in 2009. I have only been able to run 3-6 miles at a time to train for soccer. Before the injury, i could easily run and play soccer. Now it looks like I have to choose one or the other, which I’m not willing to do.

    In order to increase my mileage, I’ve been doing the following:

    1. Lunges for my Glutes
    2. Hip abductor strengthening
    3. Quad extensions
    4. Leg Curls
    5. Groin strengthening

    I do these 2-3 times a week depending on my workout / soccer / running schedule

    I developed lower back pain last year and I do the following:

    1. Lower back exercises for lower back pain – this has worked…my back is much better
    2. Stretching my core – I know you say this does nothing but all physical therapists i’ve been to has told me to do it…I need to understand more why i shouldn’t stretch (I don’t feel comfortable not doing it)

    Any help / thoughts would be greatly appreciated. I need to run the tough mudder in Ohio on April 14th.

    Thanks,

    Mike

  4. Paul says:

    Hi,

    I’m pretty interested in the inner knee pain comment that you made.

    It’s the one thing that I suffer from.

    A little history, I’ve made significant changes to my running form, running barefoot and in sandals (which I’m running up to 10 miles in).

    I all my previous knee issues have disappeared. But one i still occasionally get and that pops up from no where is inner knee pain.

    Now I’ve been doing stability exercises for 6 months now and I’m much stronger than ever. however, the inner knee pain occasionally turns up.

    I’m fascinated by this adrenal gland thing, but from a scientific standpoint what are the solutions it seems that it could be applied to anything. How do I test for it and how do I solve it.

    Baring in mind my doctor told me I’d never run again and that I had Rheumatoid Arthritis, I’ve found that through in-depth research I’ve solved many of my problems through life style and form changes.
    Very interested to hear your thoughts the web is a little thin on solutions – one I read suggested I get rid of negative people in my life…. I work in an industry where most people are negative!!!
    Paul

  5. onepissedoffitb says:

    Hey soc doc! No disrespect but this is awful and incorrect. Running in barefeet can cause issues with someone like me who is slightly knocked knEe.One issue you didn’t include was how to loosen me up because the reason for me being all inflamed is because I am tight. The guy I am the itb for has done strength training like no other and I still feel myself being inflamed. Help me plz soc doc.


Leave a Reply

*