The iliotibial band

spangdangler · 09-08-2009, 04:56 AM

I was doing deadlifts with a trap bar. I was on the 2nd rep of 405 when I felt a twinge or thud inside my right knee area. I put the weight down and continued on with my back workout staying clear of any leg involvement.

Later that evening I went to the Bears vs. Browns pre-season football game and could hardly walk up the stairs. I was in serious pain. I was unsure , but I thought I may have torn a quad muscle.

I went to the Doc the next day and she told me it was IBS...The iliotibial band is a strong, thick band of fibrous tissue that runs along the outside of the leg. The IT band starts at the hip and runs along the outer thigh and attaches on the outside edge of the shin bone (tibia) just below the knee joint. The band works with the quadriceps (thigh muscles) to provide stability to the outside of the knee joint during movement.
Has anyone else ever had problems like this? If so, how long for this to heal up to a point where you can start doing leg training again. What movements did you substitute while waiting for this to heal?

danzik17 · 09-08-2009, 11:10 AM

Get yourself scheduled with a PT. It's important to get some soft tissue work done so that they can break up any scar tissue to get you fully healed.

**CowPimp** · 09-08-2009, 11:55 AM

I would also seek out the assistance of a physical therapist, or advice of a sports medicine doctor if you can afford it.

Assuming you aren't experience pain, you could focus on hip-dominant stuff that involves only minimal knee torque. Romanian deadlifts, pullthroughs, various hip bridges, etc. However, you have to be careful. With something like an RDL, there will still be a substantial axial load on the knee. You have to be sure your knee can tolerate this.

spangdangler · 10-06-2009, 06:47 AM

Thanks for the info. I've been back to doing machine squats and leg presses and it feels ok. I've only gone about 50-60% of my max , but that is still heavy enough for a good routine without any pain. I think I'm just getting old.

yellowmoomba · 10-06-2009, 12:45 PM

Try using a Foam roller on your IT band (many gyms have them). It hurts like a mutha .. but it will help the healing process by breaking up the scar tissue. I bought a foam roller for my house (online for about $30). I use it on my back EVERY night.

09-08-2009, 04:56 AM	#1
spangdangler Registered User Join Date: Oct 2007 Location: IN Posts: 53 Photos: 9	The iliotibial band I was doing deadlifts with a trap bar. I was on the 2nd rep of 405 when I felt a twinge or thud inside my right knee area. I put the weight down and continued on with my back workout staying clear of any leg involvement. Later that evening I went to the Bears vs. Browns pre-season football game and could hardly walk up the stairs. I was in serious pain. I was unsure , but I thought I may have torn a quad muscle. I went to the Doc the next day and she told me it was IBS...The iliotibial band is a strong, thick band of fibrous tissue that runs along the outside of the leg. The IT band starts at the hip and runs along the outer thigh and attaches on the outside edge of the shin bone (tibia) just below the knee joint. The band works with the quadriceps (thigh muscles) to provide stability to the outside of the knee joint during movement. Has anyone else ever had problems like this? If so, how long for this to heal up to a point where you can start doing leg training again. What movements did you substitute while waiting for this to heal?

09-08-2009, 11:10 AM	#2
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,074	Get yourself scheduled with a PT. It's important to get some soft tissue work done so that they can break up any scar tissue to get you fully healed. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

09-08-2009, 11:55 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I would also seek out the assistance of a physical therapist, or advice of a sports medicine doctor if you can afford it. Assuming you aren't experience pain, you could focus on hip-dominant stuff that involves only minimal knee torque. Romanian deadlifts, pullthroughs, various hip bridges, etc. However, you have to be careful. With something like an RDL, there will still be a substantial axial load on the knee. You have to be sure your knee can tolerate this. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-06-2009, 12:45 PM	#5
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,286 Photos: 2	Try using a Foam roller on your IT band (many gyms have them). It hurts like a mutha .. but it will help the healing process by breaking up the scar tissue. I bought a foam roller for my house (online for about $30). I use it on my back EVERY night. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

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10-06-2009, 06:47 AM	#4
spangdangler Registered User Join Date: Oct 2007 Location: IN Posts: 53 Photos: 9	Thanks for the info. I've been back to doing machine squats and leg presses and it feels ok. I've only gone about 50-60% of my max , but that is still heavy enough for a good routine without any pain. I think I'm just getting old.