Possible ITB band pain at side of hip

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episodic

Lifer
Feb 7, 2004
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Hi, runner and cyclist here.

Started experiencing some hip pain on the lateral outside. Best I can tell it mirrors lots of ITB band videos as the 'top' of my itb band. I can 'palpate' the pain. It happens when I rise from bed or go to standing. I rarely feel it walking/running - in fact never running. It is sharp and sudden, but quickly subsides.


I've found all sorts of contradicting things as for the best course of action to keep this in check. I've found things that claim for instance 'clam shells with band' are good - then others that insist on weighted squats and that non weightbearing activities like clam-shells are useless.

I have no knee pain from this - just at the top of the itb band pain.

I've considered it may just be over use - but I'm only running 15-25miles per week, cycling 30-60 miles a weeks and I do a couple of crossfit metcon workouts (I usually stay away from more weight than the bar only)

Thanks for thoughts.
 
Mar 22, 2002
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Sounds like a TFL (tensor fasciae latae) strain. That's the muscle that is connected to the ITB. You could probably benefit from some of the clam-shell exercises. They're not functional by any means, but they will help put healthy, sub-painful tension through the muscle which can help recovery. You do a lot of open chain movement that requires hip flexion (the main action of the TFL). Make sure you're doing hip flexor stretches (light intensity at this stage so as not to make the pain worse), as having them tight will make straining it again much more likely.

Could be other things, but if you can palpate it and it happens when using your hip flexors (getting out of bed) or stretching it (standing up), the TFL is a likely option.
 

lotus503

Diamond Member
Feb 12, 2005
6,502
1
76
Hi, runner and cyclist here.

Started experiencing some hip pain on the lateral outside. Best I can tell it mirrors lots of ITB band videos as the 'top' of my itb band. I can 'palpate' the pain. It happens when I rise from bed or go to standing. I rarely feel it walking/running - in fact never running. It is sharp and sudden, but quickly subsides.


I've found all sorts of contradicting things as for the best course of action to keep this in check. I've found things that claim for instance 'clam shells with band' are good - then others that insist on weighted squats and that non weightbearing activities like clam-shells are useless.

I have no knee pain from this - just at the top of the itb band pain.

I've considered it may just be over use - but I'm only running 15-25miles per week, cycling 30-60 miles a weeks and I do a couple of crossfit metcon workouts (I usually stay away from more weight than the bar only)

Thanks for thoughts.

Get a "3 foam noodle. Roll on it with the side having pain. If you can barely stand it because it hurts so bad, it's probably IT band.
 

KMc

Golden Member
Jan 26, 2007
1,149
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Try all of these things and research some of the various ITB stretches that are discussed on exercise forums. You'll likely find one that helps you, but you have to try them out to see which ones are best for you.

A few years back, I started experiencing ITB pain at the top lateral side of my right knee. The pain was bad enough that it caused me to DNF on some long endurance events. I tried various stretches and hit on one that, coupled with lowering my saddle a bit, has pretty much eliminated the pain completely. I have to do the stretches religiously, but they do the job.
 
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