How can I make my IT band pain go away?

How can I make my IT band pain go away?

How to Aggressively Treat IT Band Syndrome

  1. Stop Running. 1 of 6. Running exacerbates ITBS pain, typically at the knee insertion point, during the acute injury phase.
  2. Cross Train With Cycling or Pool Running. 2 of 6.
  3. Massage the Injured Area. 3 of 6.
  4. Increase Strength. 4 of 6.
  5. Sleep More. 5 of 6.

What helps an inflamed IT band?

Some of the most common ways to treat IT band syndrome include:

  • resting and avoiding activities that aggravate the IT band.
  • applying ice to the IT band.
  • massage.
  • anti-inflammatory medications, which are often available over the counter.
  • ultrasounds and electrotherapies to reduce tension.

DOES IT band syndrome ever disappear?

While the pain may go away with self-care and rest, that may not be enough—it can persist for weeks and even months.

How long does a tight IT band take to heal?

Rest, of course. Treatments can take a few weeks to a couple months to fully heal IT band syndrome; four to eight weeks is the common recovery time. It was caused from overuse in the first place, so it needs time to recover and relax.

How do you make your IT band stronger?


  1. SIDE LEG RAISE. Lie on your right side with both legs straight.
  2. CLAM SHELL. Lie on your right side with your knees bent at a 90-degree angle to your torso.
  7. HIP HIKE.

Can a chiropractor help with IT band syndrome?

Because IT band syndrome is almost always invariably caused by a biomechanical imbalance, visiting a chiropractor is a smart first step in addressing it. Your chiropractor can help by first checking the lumbar spine for subluxations. These are often the root problem when it comes to pelvic or leg pain conditions.

Should I ice or heat my IT band?

Heat should be applied before and during stretching for at least 5-10 minutes, and ice treatments should be employed using a cold pack applied to the area for 10-15 minutes or using an ice massage, which involves rubbing ice over the inflamed region for 3-5 minutes or until the area is numb.

Can a massage help IT band syndrome?

Does Massage Help? Absolutely, but usually not because the IT band itself needs to be massaged. In fact, massage on the IT band would be contraindicated during an acute episode of pain. However, massage will help release the hip muscles, thereby creating relief in the ITB itself!

Will a knee brace help with IT band pain?

Brace – A knee brace for your IT band can help support and relieve pressure in the area while you look to continue activity. Medication – Some physicians may prescribe anti-inflammatory drugs like Ibuprofen, and, in severe cases, cortisone shots may be necessary.

Does heat help IT band pain?

Changing the length and intensity of your exercise routine. Massage and/or heat therapy. These treatments can help loosen the IT band and surrounding muscles.

How do you avoid IT band issues?

Here are some steps you can take to prevent ITB syndrome:

  1. Most importantly, always decrease your mileage or take a few days off if you feel pain on the outside of your knee.
  2. Walk a quarter- to half-mile before you start your runs.
  3. Make sure your shoes aren’t worn along the outside of the sole.

Is cycling good for IT band syndrome?

“Also, it’s good to maintain good spinal mobility through an exercise class such as yoga. “Additionally, strength training off the bike that targets your glutes and the muscle chains associated with cycling will help to fortify the muscles against ITB syndrome.”

Is ice or heat better for it band?

Does massage help IT band?

Can chiropractor help IT band pain?

If the pain from iliotibial band syndrome lasts for more than two weeks even if you are only stretching, your regular exercise routine, and ice and you don’t see much improvement, a chiropractor can help. Treating the tightness in the iliotibial band is the key to healing.

How can I stretch my lower IT band?

How to do it:

  1. Bend your left knee and position it at the center of your body.
  2. Draw in your left foot toward your hip.
  3. Cross your right knee over the left, stacking your knees.
  4. Place your right heel and ankle to the outside of your left hip.
  5. Hold this position for up to 1 minute.

Does physical therapy help IT band?

It accounts for up to 12% of running injuries and up to 24% of cycling injuries. ITBS is typically treated through physical therapy and a temporary change in activities. Physical therapists help people with ITBS lessen pain, restore movement, and return to activities and sport.


Andrey is a coach, sports writer and editor. He is mainly involved in weightlifting. He also edits and writes articles for the IronSet blog where he shares his experiences. Andrey knows everything from warm-up to hard workout.