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Melanee L.
Melanee L. Sendmail

Hills and IT Band Pain?

asked 11 months ago | Report

Hi Guys!

I've been recovering from a bout of IT band pain. I thought I was out of the woods last week when I ran a flat 4 miles with NO pain during or after. YAY! But this week I did a 3 mile run with one teeny-tiny hill and the outside of my knee was sore for the rest of the day.

Had anyone else had IT band pain that seems related to running hills? What have you done to help it?

I need to figure this out as I'm doing a hilly triathlon in a month (5K run portion) and a hilly half-marathon in September.

Thanks!

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3 answers

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  • Laura
    Laura Sendmail

    Yes, I've definitely found that hill running aggravates my ITB. Particularly downhill running, because the knee is more fully extended (and thus, there is more ITB friction over the bony parts of the outside of the knee) than when on flat ground or uphill. I try to increase my cadence/leg turnover when running downhill, and try to avoid hills altogether when the ITB is most flared up.

    answered 11 months ago |Report

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  • Kris B.
    Kris B. Sendmail

    My wife has the exact same problem with hills, definitely no fun. Here's a good ITB program that might help:

    http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

    answered 11 months ago |Report

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  • Jan
    Jan Sendmail

    Yep, running down hill tweaks my IT band issues.

    answered 11 months ago |Report

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