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October, 2024

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IT Band Issues

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Slugger66
Posts: 118 - Karma: 766
I've been struggling pain stretching from my left hip to the side of my left knee for several years. The problem first appeared during and after runs in the off-season. I then switched to the stationary bike and began to suffer from the same issue. Recently, the pain occurred after skiing and hasn't improved after a week.

I'm positive it's an IT band issue ("IT band syndrome") based on past conversations with orthopedics and online research. I'm looking for some quick and easy fixes to survive the season. I'm still able to cruise around but scared to hit jumps, choppy terrain, or anything involving notable impacts.

I've been doing some stretches to target my hips and hamstrings. I've also been icing and using a heating pad nonstop. I'm probably going to take time off tomorrow with hopes of making a full recovery before my ski trip in two weeks.

Anybody dealt with something similar and have any suggestions? I'm willing to give up running/cycling for good if it means I can ski the way I want.
Jan 24 2024 8:40PM
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Darc
Posts: 138 - Karma: 669
I had this for a similar time, i found mine was caused more due to tightness. Try out a Cossack squat stretching at the bottom, and the usual glute stretch (figure 4). I also did some clams and single leg glute bridges to get some strength. The Cossack stretch easily made the most difference for me and as a bonus i felt like Goku getting ready for a boss fight.
Jan 24 2024 9:32PM
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Yukon_Cornelius
Posts: 307 - Karma: 2,658
You def need to be consistent with those stretches and stretching/mobility in general, and give your body time for the inflammation to decrease.
Jan 24 2024 10:23PM
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Slugger66
Posts: 118 - Karma: 766
Thanks fellas. Sounds like I should limit the skiing till it's better then? Can't tell whether skiing is making it worse or it'll heal on its own with stretching, ice, etc.
Jan 24 2024 10:34PM
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Darc
Posts: 138 - Karma: 669
Slugger66Thanks fellas. Sounds like I should limit the skiing till it's better then? Can't tell whether skiing is making it worse or it'll heal on its own with stretching, ice, etc.


For mine i skied through as a weekend warrior at the time, and mid week rehab work was enough for it to come right. If it feels like it might buckle under pressure id consider not riding. If its sore all the time, or gets quite painful id probably avoid as well. For me it was a use some judgement, niggly/low pain but still feels strong i skiied, if it was very sore or weak or unstable feeling i took the weekend off.

I pretty much didn't want the knee to buckle on a landing and tear an acl or something dumb as a consequence.

Another thought is if your trying to keep your skis super close together, make sure you aren't A-Framing as that can put pressure on that area too.

Also one other stretch that helped was doing an ab side stretch, not sure what the official name, but #1 on this site:

https://origympersonaltrainercourses.co.uk/blog/ab-stretches
Jan 25 2024 3:04PM
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Slugger66
Posts: 118 - Karma: 766
DarcFor mine i skied through as a weekend warrior at the time, and mid week rehab work was enough for it to come right. If it feels like it might buckle under pressure id consider not riding. If its sore all the time, or gets quite painful id probably avoid as well. For me it was a use some judgement, niggly/low pain but still feels strong i skiied, if it was very sore or weak or unstable feeling i took the weekend off.

I pretty much didn't want the knee to buckle on a landing and tear an acl or something dumb as a consequence.

Another thought is if your trying to keep your skis super close together, make sure you aren't A-Framing as that can put pressure on that area too.

Also one other stretch that helped was doing an ab side stretch, not sure what the official name, but #1 on this site:

https://origympersonaltrainercourses.co.uk/blog/ab-stretches


Great advice yet again. Appreciate it man.

I managed to get a few runs in last night and it felt alright. Sticking to the rehab routine and taking the weekend off. Seems like I'm on the mend and should be back in action fully soon.
Jan 26 2024 7:39PM
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