How to help it band pain?

Question

After my long runs, I often get this sharp pain on the outside of my knee, which my physio said is IT band pain. It's really stopping me from exercising properly. What can I do to relieve it and prevent it from coming back?

Preeti Nair · Accepted Answer

Foam rolling is your best friend here! Gently roll the side of your thigh to release that tightness. It hurts a bit at first but feels amazing after some days.

Harish Yadav · Answer

Listen, stop running or heavy workouts immediately for a few days. IT band pain won't go away if you keep pushing through it. Apply ice on the outer side of the knee and rest up.

Amit Trivedi · Answer

My IT band was so tight I was walking like a penguin last week. Don't worry, it is not permanent. Just do some basic glute stretches and tell your gym trainer to spare you for some time.

Siddharth Das · Answer

I recovered from this recently. Honestly, stretching the hamstrings and strengthening the glutes is what actually cured it, not just resting. Ice it when it swells.

Manpreet Singh · Answer

Mere sath bhi yehi hua tha jab maine sudden running shuru ki. Warm-up zaroori hai, na? Apply some pain relief gel and do light stretching daily, bohot relief milega.

Gopal Krishnan · Answer

Since I have diabetes, I have to be very careful with any joint or muscle inflammation. If the pain doesn't go away in a week, go see a physiotherapist. Don't ignore physical symptoms.

Riya Kapoor · Answer

Oh no, that side knee pain is the worst. Don't stress too much, it just means your outer thigh muscles are overworked. Take a break from stairs and give it some rest this week.

How to help it band pain?

7 answers

Consult a internal medicine specialist

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