Dear Stephanie,

> So I have ITBS. About 2 years ago I thought it would be fun to start
> running. After about 3 months I started getting pain on the outside,
> lower part of my knee. I ignored it for 2 months (I know.. not
> smart) until it hurt going up stairs, getting out of the car and even
> standing up from a chair.

Pain when walking stairs is really typical for itbs.

Then I had physical therapy for a few
> months which was helpful but moreso because I wasn't going to the
> gym. I am starting to go to the gym more than my 2/3 times per
> week. I am going about 5 times per week doing low impact stuff such
> as elliptical and walking and i've started dance class. My ITBS has
> flared up again and it's making me nervous.

No wonder! I got itbs a second time after surgery, and only ONE YEAR WITHOUT
RUNNING and swimming as the only sports (breast swim with a pullboy) helped me.
You won't get rid of itbs while continuing doing sports. I know it hurts to hear
this!

I saw a sports trainer I
> know who gave me inserts for my shoes, a foam roller and new
> stretches. My knee is now swollen all the time as well (outside
> right lower corner of my knee). I am starting to wonder if it's more
> than just ITBS. I know my IT band is affected because it's so sore
> doing the foam roller and it's very tight when doing the stretches.
> How severe where the IT band problems of the people that got
> surgery?

I had surgery, and I had no pain for 10 months, then it came again. My
suggestion: Try to get rid of itbs with:

- foam roller
- stretches: 1. stand, cross non-itbs-leg in front of itbs leg, bend towards
foot of itbs-leg; 2. lay on back, put your legs in a right angle, but itbs-foot
in front of other knee, pull itbs-foot /leg towards your face.
- no sports except for swimming
- physical therapy
- special balance and muscle-strengthening exercises

And when you are completely without pain again, then only run with special itbs
straps.

I think it is unusual that itbs cause the knee to be swollen. Maybe it is a
bursa??? I would check this.

Good Luck!

Nora


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