IT BAND/RUNNERS KNEE PAIN

HypertrophyCoach Joe Bennett Forums Anything Else IT BAND/RUNNERS KNEE PAIN

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  • #58992
    jamil
    Participant

    Hey joe, a couple months ago while stretching my right hip I heard a loud pop in my lateral knee and was pretty sure I tore my LCL. MRI showed no tear and after months of researching I realized it’s an IT band injury which resulted from my hip/glutes. My knee hurts when it goes into flexion (leg curls cause most pain) and Every time my knee feels healed enough to train legs I go ahead and train them (mindfully) and the next day I feel like my Lateral knee pain went back to where it started. There’s no inflammation at this point as this is a ongoing injury and I’m unsure what to do as some say foam roll it and others say it’ll cause more issues if u foam roll it. Stretching my hips and straightening my glutes/hips has helped to some degree but I feel like it’s only helping to avoid a tight IT band/weak glutes and hips to cause further damage. I’ve tried foam rolling around the outer quad from the lateral knee all the up to the glutes and it eliminates 100% of the pain after but the next day for up to 3-4 days the whole area I foam roll is painful esp at the lower leg. I could be foam rolling it too hard but I’m unsure…I know how to avoid a future IT BAND injury and what caused it/what not to do to do for the future (your warm up routines/broga/knee unfocker all included in some of the ways for reference) but idk what to do to get rid of the pain I have now that won’t let me train legs. What are your thoughts on what I should do to get rid of the “runners knee” pain (btw I don’t run) it’s just the same common injury runners get. Sorry for the long explanation just hope you have a suggestion on this.

    #59248
    BryceBahm
    Participant
    #59677
    jamil
    Participant

    Thank you so much man. You literally nailed my issue with the glutes and I needed to hear this to take a step back from those lifts that I’m attached to and bias more glute bridges, hip extensions and banded rdls along side the diaphragmatic breathing. I’ll get right on to it! Again, much appreciated.

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