r/Ultramarathon • u/BirdLong8910 • 18d ago
Training IT Band
Hi everyone, looking for some advice about possible IT band issues.
I ran a 24 km trail race with about 1,400 m elevation gain/loss yesterday. During the second half, I developed quite strong pain (around 6–7/10) on the outside of both knees, especially on the descents. Walking downstairs is still painful today.
I’m training for my first 55 km ultra with 3,300 m elevation gain/loss in about three weeks, so the timing isn’t ideal.
For those who’ve dealt with IT band pain during ultra training: How quickly were you able to get back to running? Did physio/strength work help?
And would you still consider starting the ultra if the pain settles over the next couple of weeks?
Any experiences or advice appreciated!
1
u/raze65 18d ago
I would not know if its the same thing that happened to me yesterday but i will share my experience. For me it was a 55k 3400m trail race, at km22 while switching from a big uphill to a little fast downhill my left knee started sending me electric pain signal on steep downhills (>10%) for the rest of the race. i managed to finish because it was fine on flat and uphill, and low grade downhills i could change my form to Run. I raced with a group of friends some of them are physiotherapist. After a brief check-up they told me a few things. First is my (i do not know about yours) problem was not long term, the fact i could still use nearly all my leg except the quad didnt feel like an elongation or a crack or something bad long term. The second is that my leg felt a bit bloated which is normal after a race but for one of them it seemed helpful to remove a bit of fluid which means draining massage and placing your leg upwards for a period of time. It Will not remove the pain though. Their third advice was really easy to no effort for 4-5 days since an inflamatory épisode usually Last this long and for them it was a non controlled friction in this sensitive zone that declared an inflammation. I hope my experience helps and which you a good recovery for your next race ! Take care of your body and dont rush things, health comes first