This is a great article in Running Times. Not only does it refer to Jean Claude Van Damme as the “Muscles from Brussels,” it hits the nail on the head when it comes to preventing ITBS and understanding the cause of the problem. It’s the second most common running injury and can easily be prevented and quickly treated through strengthening of the hip stabilizers and glut muscles, not simply stretching and foam rolling.
In a study published in February 2010 in the Journal of Orthopaedic and Sports Physical Therapy, Ferber and colleagues noticed several key discrepancies between runners with ITBS and those without. “Most of the differences between them were up at the hip,” says Ferber. “So the hip rotated too much and the hip collapsed inwards too much, and that drew the knee inwards.” In short, wonky hip mechanics were overworking the IT band, causing pain.
I truly relate to this article because whenever I take some serious time off from running and start back up again it never fails that I start having pain and discomfort on the side of my right knee. Through trial and error and a lot of experience dealing with this issue, a focus on strengthening is what does the trick. Check the article out…it’s a good read.