Can you manage IT Band Syndrome?

[Anonymous]

I'm a youth sports official. The season is just beginning.

For some crazy reason, I'm experiencing a flare-up of what I can only imagine is IT Band Syndrome. After several months of relative rest. There's nothing I can really attribute this to.

Anyway, I'm concerned. I've looked up some youtube videos for PT exercises that I'm going to start. I suppose I'll medicate before games and during tournaments to keep inflammation down. I do get monthly massages.

Anything else anyone can suggest? I'm committed to dozens, if not hundreds, of games already this Spring.

[Anonymous]

Go to a PT and get an actual evaluation and do the corrective work.

[Anonymous]

PT, for sure.

I was told beyond stretches to do lots and lots of glute work. This was years ago, but I've managed to keep it at bay by keeping up w/those exercises (clam shells, weight clam shells, banded lateral squat walks) and others.

[Anonymous]

Ditto on above. You can improve and maintain but have to keep at it.

[Anonymous]

Foam roll the heck out of it.

[Anonymous]

Hydrate more than you think you need to. Roll every part of your legs and booty. Agree on pt to make sure you’re working right areas. It could be your feet

[Anonymous]

Try kinesiology tape. You can Google how to apply.

[Anonymous]

Only with a lot of care.

[Anonymous]

I’m getting shockwave therapy (EPAT) from a doctor for a glute tear and hip flexor pain. It is noninvasive and works incredibly well. It is not painful. It helps break up adhesions, helps heal soft tissue injuries, reduces tightness, and accelerates the natural healing process. I saw a physical therapist for MONTHS with no relief until I started EPAT. I did 4 sessions in January with pretty good results. Pain levels went from a 6 to a 2. I’m doing another 6 sessions with a new device that delivers more tailored results. I have had one session and can feel the difference. Highly recommend trying it.

[Anonymous]

Lots of core strengthening will help

[Anonymous]

Check out this video (specifically around 7:30-9:00). I'm not sure if knee pain is part of your issue as well. My teenage daughter, a competitive soccer player, suffered chronic knee pain last spring/summer. We went to several PT specialists, and they never really effectively diagnosed it. We just got some exercises that never really moved the needle.

So like everybody does, I dug through YouTube looking for answers. I ultimately "diagnosed" it as an IT band syndrome issue. But again, all of the exercises they recommended didn't really move the needle. Then, I found this video. We replicated this simple trigger point fix with a massage gun, and that same night she practiced without knee pain for the first time in months (and it never came back).

[Anonymous]

Anonymous wrote:Go to a PT and get an actual evaluation and do the corrective work.

THIS. If you have health insurance it likely covers at least 6-10 PT appointments. Mine will pay for 20 per year with a copay. PT isn't just exercises, they will also do massage, dry needling, and be able to develop progressions with your exercises to help build strength and mobility over time. This is especially useful for an injury where you may have multiple points of pain and where pain in one area can lead to overcompensation in another area, leading to know pain and soreness.

I would personally also see an ortho and see if an anti-inflammatory medication might make sense. I've found that taking a round of anti-inflammatories in combination with PT really speeds healing. For something like this where surgery is not really likely, you don't have to see an orthopedic surgeon. My ortho has several physicians assistants and that's who I go to for more minor issues like this because they can prescribe meds, review scans, and provide additional info to my PT.

[Anonymous]

Anonymous wrote:Check out this video (specifically around 7:30-9:00). I'm not sure if knee pain is part of your issue as well. My teenage daughter, a competitive soccer player, suffered chronic knee pain last spring/summer. We went to several PT specialists, and they never really effectively diagnosed it. We just got some exercises that never really moved the needle.

So like everybody does, I dug through YouTube looking for answers. I ultimately "diagnosed" it as an IT band syndrome issue. But again, all of the exercises they recommended didn't really move the needle. Then, I found this video. We replicated this simple trigger point fix with a massage gun, and that same night she practiced without knee pain for the first time in months (and it never came back).

OP here. I want to thank this poster. I took a massage gun to that trigger point the other day and over the next 36 hours, my knee pain went from about an 8 to a 2 and now it's completely gone.

[Anonymous]

You need to find out if it is actually IT band or hip or something else. If it is a hip issue a lot of what is being suggested here will make things worse like foam rolling!

[Anonymous]

Anonymous wrote:You need to find out if it is actually IT band or hip or something else. If it is a hip issue a lot of what is being suggested here will make things worse like foam rolling!

This is good advice. I posted early on about what my PT prescribed years ago that I still use to manage IT band issues. But in my 50s, I also have hip issues. Foam rolling does indeed make it worse, though I’ve no idea why. I need to do mobility drills in addition to the strengthening work I do — and I need more strength these days to balance out weaker areas.