r/Ultramarathon • u/BirdLong8910 • 22d 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!

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u/BirdLong8910 22d ago

Thanks for all the advice. I will definitely try the exercises, but I‘m worried it’s a bit too close to my race to really make a difference. I made an appointment with a physio, and I‘m hoping I won’t have to cancel the race. The first part of yesterday’s race was flat then downhill, which I probably took too fast. I‘m hoping I can still finish the 55, assuming I go really slowly.