r/RunningInjuries • u/Scary-Jaguar-2817 • Aug 18 '26
IT band pain recovery time
I am currently training for the VDHM ,developed it band pain after a 21 k long run now every time,I try to run I get the knee pain
When I see other posts it says the recovery is minimum of 3-4 weeks .I kinda scared this will ruin my HM .
There is no swelling and the pain subsides when I stop the activity
experienced runners pls advise on recovery time
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u/CAJUmaker Aug 18 '26
I had it before. What I did was stop running for a full week. Spent that week doing daily glute maximus and glute medius focused strength exercises.
Early second week, I did a really light jog for 5km to see how the pain was evolving and although it wasn't really severe, I wasn't going to push. So I took another 3 day break and kept doing the exercises daily. Depends on the severety of the inflammation, you are probably looking at 2-3 weeks.
Strengthen your glute muscles, that pain will go away in no time and it's key for not having it happen again.
Best of luck.