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How to Stop IT Band From Hurting When You Run

 

How do I stop my IT band from hurting when I run?  This may have been a question you googled after feeling a sharp, achy pain on the outside of your knee after a run especially if you had a lot of hills.  

 

 

 

You may have started reading about IT band syndrome and thought you should just ice, rest (stop running), and do some IT band stretches.  This all sounds great but the problem is when you start running again and building up your long runs that pain comes back and now you are just running through it because you don’t want to stop again.

Click below to see the live video from our Healthy Runner Facebook Group..

Listen to the Podcast Episode during your next run!

 

In this episode I share with you 4 can’t miss tips to get back to running with IT band syndrome.  These have been the tried, true, and tested strategies that have kept all of the runners I work with on a 1:1 basis running during their recovery and then finally say goodbye to knee pain for good!

 

Grab your FREE copy of the Ultimate Runner’s Guide to overcoming IT Band Syndrome here:

https://programs.sparkyourtraining.com

 

This week we are sponsored by our newest partner – Noxgear! Feel safe running in the dark with their amazing products like the tracer 360 that keeps me lit up during my 5:30am runs! Use the code HEALTHYRUNNER to get 35% off your purchase at checkout!

Check out their website here —> https://www.noxgear.com/

 

If you are frustrated with your nagging aches and pains and have been told to stop running, we can help you!

 

Are you are ready to invest in becoming a lifelong injury free runner?  If so, let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!  Book your 30 min strategy call with me!  Click here to book your call today!

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, PhD, DPT

Physical Therapist For Runners

Board Certified, OCS

(203) 376-6514

 

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

Book a Free 30 Minute Strategy Call with Me

 

Get The Workout Plan, Exercises, & Structure To Improve Your Confidence & Strength For Running By Signing Up For Our Strength Training Program: https://programs.sparkyourtraining.com/healthy-runner-strength-program

 

Get Help Reaching Peak Performance & Staying Healthy Running By Joining Our Free Facebook Community, Healthy Runner

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⚡️ SPARK Physical Therapy & the Healthy Runner Podcast Helping Dedicated Runners Feel Strong, Confident, and Maintain Their Mental Sanity Running
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If you are a runner and frustrated with your nagging aches and pains and have been told to stop running, we can help you!

Stay Active. Stay Healthy. Just Keep Running!

 

 

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Working with Duane has been a game-changer for my running. I’ve been in an endless cycle of injuries for the past five years and needed to make a change.

I connected with Duane through his Healthy Runner Facebook group, and then we began our virtual physical therapy visits. Virtual sessions work great for me because I’m constantly traveling and can access care wherever I reside. Even though I’m not in the clinic, I still receive the same quality of experience!

The best part is Duane is a physical therapist, runner, and coach, so he understands how important running is for our physical, mental, and emotional well-being! If you want to become a stronger, healthier, and faster runner, look no further!

Jenn H.

In April, I was diagnosed with proximal hamstring tendinopathy, or PHT. If you haven’t heard of it or experienced it, let me tell you…it’s a real pain in the BUTT! Not only did it derail my training (I’m a runner/cyclist), simply sitting for more than 10 minutes at a time was unbearable. There’s very little research out there on this injury and finding credible information on how to effectively treat was difficult. The initial advice I got from my ortho was to stop running, rest, and stretch. This did absolutely nothing to improve my symptoms or help me get back to running. In fact, stretching made it worse! I also tried massage, dry needling, shockwave therapy…nada. In September, I stumbled on a podcast with Duane where he spoke in depth about his own experience with PHT and how he beat it, and how he helped others overcome this stubborn injury. I was also intrigued by his philosophy of not having to give up the sport you love while recovering from injury. I contacted Duane for a consult and have been working with him since October. After assessing and reaffirming my diagnosis, he put together a customized, structured rehab program focused on progressive loading of the hamstring tendon and supporting muscles WITHOUT giving up running! Gradually, my pain began to lessen and my strength has continued to increase. I am now running four days a week and am closer than at any point in the past 8 months to putting this injury in the rearview mirror for good. I’m looking forward to getting back to structured training and racing again in 2021…an unimaginable goal two months ago. Duane is awesome! His techniques and approach to injury rehab and prevention work. If you’re an athlete who has struggled with injuries that constantly disrupt your training, Duane is your guy!

Tim U.

“I developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”

Kendyl R.

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