ITBS or Iliotibial Band Syndrome

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ITBS or Iliotibial Band Syndrome


Sorry to hear about the ITBS issue.  Iliotibial Band Syndrome can be a frustrating condition that seems to be an adaption injury.  That means we see it primarily in newer runners, runners new to longer distance or runners that have made a leap up in training volume.

The iliotibial band helps to decelerate your knee upon landing slowing down the motions of flexion and internal knee rotation.  Because our foot collides with the ground 1500-2000x per mile our Iliotibial Band must perform this function 1500-2000x per mile as well.  That’s a lot of tendon contractions!

There are different thoughts and theories on why people get this injury.  It is easy to blame it on running, muscle weakness or overpronation of the foot but that does not explain why you would develop it only on one side.  Clearly there is something unique about the side that developed it vs. the non-injured side.

Some runners also develop sub iliotibial bursitis which can take even longer to heal and cause runners to get frustrated and end up constantly re-injuring the area while attempting to run.  I answered your questions in red and also provided you with the option of making an appointment with our clinic for a biomechanical and orthopedic examination as well as a computerized gait analysis to help you overcome this injury.  Here is a great link to a 3 minute video explanation on ITBS

Currently dealing with ITBS. Been stretching, foam rolling, core/stability workouts, and deep tissue/sports massage. Not as much weight training as I’m sure I should have.  These are all standard rehabilitation principles and can be effective if combined with enough rest from running.

Issue started early Feb. Since then swapped out main shoes (Adidas Adistar), with a new pair (Asics GT-2000). When injured changing something up like shoes is generally a good idea.

I do have a custom insert from Road Runner as well. Road Runners makes molded insoles which are actually not custom.  They are simply molds of your feet and do nothing to actually alter your biomechanics.  Here is a video link of how to choose the right custom orthotic for you

This past weekend I attempted a run (4mi total), was able to get 2 miles in w/o issue, but on the turn around the pain immediately started and continued for the next mile and a half. This is the vicious circle many runners encounter when trying to return from ITBS.  If you run to early you can keep re-injuring the area.

However, the last half mile, I was able to enter into a sprint w/o pain. Not sure if I need to adjust my rehabilitation with additional or different exercises. Thanks!  There are many exercises that can be done for ITBS.  If you choose to come to our clinic I would be happy to teach you our preferred home rehab plan that includes strengthening, self massage and stretching routines.


IF YOU HAVE INSURANCE:  And want us to check to see if you have coverage, do this asap. (Sometimes insurance takes a full day to get back to us.)


  1. Take a picture of the front and back of your insurance card and text/email it to our owner:


  1. Include your FULL date of birth in that text/email.


  1. Lastly, give potential days and times that you can come in for your 1 hour New Patient visit (or Re-Exam.)

Dr. Allen will verify your insurance copay, email you back, and hold your appointment spot until you confirm if you want the appointment.


  1. If you need to get in same day/same week, Complete the “Patient Intake Forms” at the top on our website by clicking this link.
By | 2017-03-28T05:39:10+00:00 March 28th, 2017|Running Injuries, Sports Injuries|0 Comments

About the Author:

Dr. Runco is a U.S. Navy and Gulf War Veteran. He began private practice in 2000 primarily treating and fixing running injuries. He has been a professor of Anatomy, Physiology, and Biomechanics at various colleges and continues to teach continuing education in the fields of rehabilitation, custom orthotics and athletic taping. He is also a member of the American College of Sports Medicine, National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist. He has completed over 15 Marathons in 15 states and has run 11 50 mile Ultramarathons.

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