I have a swollen or inflamed Iliotibial Band that has not improved for nearly a year. It helps to ice it or take Motrin. I do yoga, walk and use an elliiptical machine. Should I stop exercising it? Is there something you could suggest to improve it faster. The pain resides at the knee and below mostly on the left side of my left knee.
— Valerie from Michigan
Making the pain go away is not the same as making the problem go away. Using ice following activities can help decrease swelling and pain.
The IT band runs along the outside of the thigh from the pelvis to its attachment on the tibia. Left sided problems are more commonly seen in runners due to the slant in the road (running against traffic), causing the left leg to bow a bit. The band rubs on a bursa on the outside of the end of the thigh bone; repetitive rubbing can cause inflammation and pain.
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Weakness of the hip and core muscles is a common finding with this problem. Working on core strength and single leg strength and flexibility are critical in alleviating this problem. I recommend that you read this Running Times article on IT band; this has great pictures of the rehab exercises, including incorporating a foam roller (very helpful). Also, try running and walking on flat surfaces to avoid the slant of the road.
