Reply to Please help re knee pain with running (iliotibial band)

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[quote=Anonymous]A few months ago I started having pain on the outside of my right knee while running.  The pain started during a run, persisted for a few days after, got better - then I'd go for a run again and the same thing would happen.  After the third or fourth instance the pain lasted for nearly 3 weeks and was pretty severe at times, especially at night - I'd try to roll over in my sleep and the pain was so bad I'd wake screaming.  Once the pain finally went away I took three more full weeks off from running, then tried to run again today - and 1.5 miles in the pain started again.  F***!  I just want to be able to run!!!

From reading online it seems pretty clear that the pain has something to do with the iliotibial band, but ther's conflucting information on what helps and what doesn't.  Some sources say certain types of stretches help, others say the stretches don't help anything.  Some say foam rolling, others say foam rolling does nothing.  Some say dry needling (not even quite sure what that is) helps.  I just want to figure out what to do about this so that I can run regularly again.  So - if you've dealt with this, what helped?  Should I see a physical therapist?  Orthopedist?  I've read the wiki list of training habits that can contribute to iliotibial band syndrome, and none apply to me.  I do potentially have anatomical issues that could contribute (high arches, and I was once told at a running clinic that one leg is probably slightly shorter than the other).  I wear good running shoes, had my support insoles replaced when this pain first started (shoes did not need to be replaced yet), I walk and stretch to warmup, walk and stretch to cool down, do body weight exercises to strengthen supportive muscles, run on different types of surfaces, etc.  I don't think I'm doing anything "wrong" and I've never had this pain before - but now I can't seem to get rid of it.  Help, please!![/quote]

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