• Don't let injury get in your way

    Check out our free running blog.

  • Redefine your impossible

    Learn to run injury free with Will Wragg.

  • Achieve your goals

    Check out our upcoming workshops.

  • Running Injury Free Revolution

    Inspire, Motivate & Achieve

Will Wragg – How I managed to beat ITB!

Wednesday, August 21, 2013

Hey RIF REVers!

The (ITB) Iliotibial Band is a strong fascia that goes from the outside of the knee, near the lateral epicondyle and spans right up to the hip, as its point of insertion.
ITBS or Iliotibial Band Syndrome is a pain that can either occur on the outside of the knee, or at the hip.

The site of pain for my issues which prolonged for FOUR LONG YEARS was at the hip. For anyone who has had ITB pain it’s kind of like that friend who drinks too much when you’re out. “That friend” starts to talk loudly and sometimes says things he shouldn’t, and wouldn’t usually say when not on the grog, and it can make you feel awkward and tense – and your enjoyment can start to diminish. ITBS is the same in the sense that you can be enjoying a run, you feel great physically, but then this pain turns up uninvited and will not disappear, and all you can think of is shaking it off!

When I had my issues I was told to treat, rehab and recover and so, that’s what I did. But that didn’t hit the route of the cause. Then one night a mate (a speed bowler) said to me that he had the same issues and he found the best thing to treat ITBS “was change”. Boy, did that set my mind off….

I treated my ITBS really quickly with 4 simple steps: 1) Planting softly in the mid-foot (heel-striking can be a significant cause) 2) Planting my feet behind my hips 3) Shortening my stride (so I remained in a more neutral position) and finely 4) being a taller, lighter and thus, quieter runner.

Check out the video and make ITBS a thing of the past! It’s not the sort of “friend” you need as a runner!

Cheers folks, and don’t let ITB have you beat: Try out these tips and run injury-free!

Happy Running


Warning: This blog is intended as a starting point for runners to understand their body and begin to address weaknesses and tension that can lead to injury. It does not constitute advice and is not a treatment tool. If you have any health condition or injury whatsoever, check with your personal health care practitioner before attempting any strategy listed. Use at your own risk and stop if you experience any pain or discomfort.



    Facebook    Youtube    Pinterest    Instagram    Email    Admin