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  • Writer's pictureLori Goodsell

IT Band Pain While Running

Updated: May 19, 2023

woman doing stretches

When it comes to IT Band pain while running, I have a lot of tips for you. First, the IT Band starts in your pelvis along your iliac crest. There it is called your Tensor Fascia Latte. It is very common to end up with big knots along that area and also lower in the side of your leg that cause the IT Band to contract and shorten. When the IT Band contracts and shortens, you often feel hip pain, lower back pain and most often, knee pain.

As a chiropractor, I recommend three different things. First, get your spinal alignment checked by a chiropractor. If your spine and pelvis don’t move properly it will cause altered movement patterns that result in muscle imbalances. This will increase the likelihood of IT Band syndrome developing. You can book online at our office here.

Secondly, make sure your core is very strong. All the usual core strength recommendations: planks, side planks, crunches, these are all important. Make sure you do them on a regular basis. If you are a runner, notice while you are running that your core is contracted, solid and strong. Make sure your hips are waggling to the sides too much or unequally to one side or another.

Third, make friends with your foam roller. Lie on your side, find a knot, relax into the knot. If this hurts, you are doing it right. For your IT band syndrome to feel better, you must break up those knots. I would recommend spending 10 minutes on your foam roller every single day.

Fourth, visit my friend Jan at Gear West in Long Lake and get a shoe evaluation done. There are so many shoes out there designed to make running fun and more comfortable. Buying the proper shoes and avoiding pain for the next several days after running is worth any price.

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