I've been trying to train for a marathon, but I'm getting IT band discomfort around 3 miles into my runs. I've tried rest, specific workouts, different shoes, and KT tape, but the discomfort just isn't going away. I can even feel it a little bit if I just touch the side of my knee where the IT band passes by. Does anyone have a surefire cure for IT band issues?

  • @Jimsan gave you a nice link that includes ITB/TFL stretches, but also includes important strengthening and balance control. This q/a also includes some other intrinsic and extrinsic factors you may need to address like shoes, running surfaces and specific hip muscle weaknesses with a link to a hip strengthening exercise video for ITBS. – BackInShapeBuddy Dec 17 '13 at 21:34
  • You are welcome - hope it helps. – BackInShapeBuddy Dec 18 '13 at 7:36
  • Did you consult with an orthopeadecian and a physio subsequently? – Freakyuser Dec 19 '13 at 2:59

I used to regularly suffer with IT band pain whilst running. I started running in January this year and up until approx. 2-3 months ago I would get IT band pain, however it was random as to when it happened. Sometimes it would be a mile into a run, others I could run for 10 miles and have no problems at all. I tried applying a tubi-grip type support to the affected knee and this did give some respite however it did not clear up the problem altogether. I then tried doing stretching exercises specifically focussing on the IT band both before and after runs. You can see examples of such stretches here. Since I started doing these stretches I have had zero IT band trouble. I'm happily doing 40-50 miles a week now at a variety of intensities whereas before I would struggle to do 20 because of IT band pain. This solution may not work for you but it's definitely worth trying as it doesn't cost anything. Failing that, I would recommend consulting a physio for professional advice


Bone chips. Sometimes, a knee injury can break off fragments from the bone or cartilage. These pieces can get stuck in the joint, causing it to freeze up. You may also have pain and swelling.

Bursitis. A bursa is a sac of fluid that cushions and protects your joints. There are several in different parts of your knee. Overuse, a fall, or repeated bending can irritate the bursa, causing pain and swelling. Two types of bursitis are called ''housemaid's knee'' and ''preacher's knee,'' since they are often caused by kneeling. A ''Baker's cyst'' -- a swelling of one of the bursa in the back of the knee -- can also result from injuries and from conditions like arthritis.

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    The questioner has asked a way for healing, I don't find anything like that in your answer. – Freakyuser Dec 24 '13 at 1:52

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