Building High-Performance Muscle™
Injuries and Rehab
 
Excruciating Pain in Left IT Band
1
 

AccipiterQ
Level

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3294

Update:

When I do these as well it's excruciating in the left IT band, I also notice my left knee wobbles and caves and bows out and shakes like crazy when doing them, if that helps at all.




--------------


So a couple months back I noticed that my left IT band felt a bit tight when squatting, just not comfortable. I'd foam roll it at the end of workouts, and it'd go away. I checked form, stance, etc. and couldn't figure anything out. Over the last couple months it's gradually gotten worse.

The last month or so if I even do a squat with 135 I end up screaming it hurts so bad. My solution has been to foam roll the IT band for about 5 minutes before I even start warming up with the bar, and then for a couple minutes after each warmup set. This seems to fix the issue temporarily, and by my last two sets I don't need to foam roll, but next time I go to squat it comes right back.

In fact later in the day if I attempt pistol squats or something back home I actually fall over in excruciating pain from how bad it hurts. Foam rolling relieves the actual symptom, but not whatever the underlying cause is. The epicenter seems to be about halfway up the IT band itself. Any ideas? My right IT band doesn't give me any problems.

  Report
 

Gl;itch.e
Level 1

Join date: Jul 2005
Location: New Zealand
Posts: 886

Not sure exactly what it is but I have something similar. The only way I can squat is if I pump my quads up with a heap of reps on Leg Extentions. Sets of 20 with short breaks adding weight each set until I can only just get 20. At this point they are usually pretty pumped and I can squat pain free. I also found using the Hip Abduction machine to strengthen Gluteus Medius helped reduce next day symptoms of squat related knee/thigh/itb pain.

  Report
 

plateau
Level

Join date: Mar 2006
Location: England
Posts: 1114

Might be similar to an issue I had, went on for years then an osetopath ajusted my pelvis and issue went after 2 treatments over a fortnight

  Report
 

The3Commandments
Level

Join date: Feb 2011
Location:
Posts: 1238

Accipter, what sort of high-impact training are you doing? By that, I mean running, jogging, sprinting, jumping.

When I was a runner, I once suffered from IT band syndrome for a few months, which sounds a lot like what you're dealing with now. It's a general overuse/overload injury. Because the only physical activity I was doing at the time was running, I basically ended up taking two or three weeks completely off because of it, but it eventually got better after resting it.


The other thing I'd wonder is whether maybe you've partially torn something....? Could it be possible that on a max-effort squat you had your knees come together an unusual amount or something like that? I guess that's a general question about your squatting form.

  Report
 

AccipiterQ
Level

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3294

The3Commandments wrote:
Accipter, what sort of high-impact training are you doing? By that, I mean running, jogging, sprinting, jumping.

When I was a runner, I once suffered from IT band syndrome for a few months, which sounds a lot like what you're dealing with now. It's a general overuse/overload injury. Because the only physical activity I was doing at the time was running, I basically ended up taking two or three weeks completely off because of it, but it eventually got better after resting it.


The other thing I'd wonder is whether maybe you've partially torn something....? Could it be possible that on a max-effort squat you had your knees come together an unusual amount or something like that? I guess that's a general question about your squatting form.



I don't really run, or jog. I sprint, but not around the time this started. Only thing I do is some plyo box jumping on Sundays for conditioning. Doesn't really bother me that much then. It's really only when my femur starts to get within about 20 degrees of parallel that it flares up

  Report
 

Airtruth
Level 1

Join date: Feb 2007
Location: New Jersey, USA
Posts: 4295

after the foam rolling, really really concentrate on pushing your knees outward when you squat. If you do that well enough, then just concentrate on spreading the floor. Work on squatting first.

  Report
 

Airtruth
Level 1

Join date: Feb 2007
Location: New Jersey, USA
Posts: 4295

after the foam rolling, really really concentrate on pushing your knees outward when you squat. If you do that well enough, then just concentrate on spreading the floor. Work on squatting first.

  Report
 

Tech-Junkie
Level

Join date: Nov 2011
Location:
Posts: 92

According to my osteopath techniques such as foam rolling and message therapy or completely worthless for *fixing* a person's body. He also said that these techniques can make the problem a lot worse. Stop pretending like you are capable of diagnosing yourself (because you are not) and stop pretending that you are capable for treating yourself (becaue you are not).

As well... quite listening to what people on this forum have to say about what they think you should do. Even if they were qualified medical doctors (which they probably arn't) they wouldn't be able to figure out what is wrong with you over the internet. Frankly... I am a bit disappointed that I even had to explain the last one.

  Report
 

AccipiterQ
Level

Join date: Feb 2008
Location: Massachusetts, USA
Posts: 3294

When I do these as well it's excruciating in the left IT band, I also notice my left knee wobbles and caves and bows out and shakes like crazy when doing them, if that helps at all.

  Report
 

beefcakemdphd
Level 1

Join date: Sep 2003
Location: Florida, USA
Posts: 804

Obviously without actually seeing you do these and examining you, I am offering an opinion based on limited information. I am thinking your gluteus medius is weak. As a result when you do single leg activities. The affected hip drifts too far lateral and does not abduct properly to keep your knee in line with your hip. When you do these activities the IT band is stretched, thereby exacerbating ITBand friction, trochanteric bursitis, etc.

Part of the solution is stretching the IT band. The other part is strengthening the glute medius. The simplest exercise is to lay on your side and abduct your hip. Eventually transitioning to standing hip abductions, then simpler single leg exercises like a step down.

hope that helps
beef

  Report
 

pain is gorgeous
Level

Join date: Aug 2009
Location:
Posts: 49

Excellent advice Beef.

  Report
1