Every runner should set a personal goal to have fun and stay motivated during training or running for exercise. Recently, I was forced to update and reevaluate my running goals due to IT (Iliotibial) Band pain.
I’m almost 50 and I have experienced IT Band pain as a side effect of my training. This summer was particular rough on my body. The pain is gone now, but in June I woke up, my thigh felt tight, and one knee ached incessantly. This was a new issue for me, but it is not uncommon in runners.
My legs need regular stretching. I’m tall (and shrinking fast, says my wife, Sue) and I do not have the typical thin runner’s build. Flexibility is the key to my longevity as a runner, and is can be extremely beneficial to you if you want to take up the hobby.
As you can see in the graphic, the IT Band is a fibrous tissue that runs from the hip toward the knee on the outside of the thigh. Soreness can occur anywhere along the thigh where the IT Band sits, but pain is usually felt at the knee. IT Band pain is caused by excessive friction when in motion, especially during a run.
As a tall, not-so-flexible runner in middle age, I must stretch as part of my weekly training or I will not be running pain free in another 5 years. IT Band irritation can take its toll if not properly treated or prevented.
In my orthopedic practice, I see runners with IT Band pain all the time. I see it at all ages, in all genders and at all levels of commitment. This irritating pain is most often due to a lack of flexibility. The pain can be caused by a few things, including overuse or weakness in muscles.
If you are like me and not naturally flexible, incorporate some stretching into your daily routine. Even 5 minutes of good stretching will be immensely beneficial to your workout. At home, I sit on the living room floor fighting off my dogs who think it’s play time and stretch for 5 minutes. That’s all it takes!
I hope you’ve learned enough from this update to start working good stretching into your running habits to avoid IT Band pain. Keep an eye out for future updates on my cross-training for the arctic marathon and an outline of good winter exercises for year-round running.