As with other overuse injuries, when ITBS strikes, a temporary halt in running is in order. As cycling can also be linked with ITBS it's also important not to respond to the reduced running mileage by going hog wild on the bike. While ITB pain usually resolves with a conservative program of hip and leg strengthening, if left unchecked it can become a chronic and debilitating injury that takes months not weeks to fade. The key components of ITBS rehabilitation are; lateral hip and glute strengthening, quad strengthening, deep tissue massage/foam roller and activity modification/cross-training.
A word of warning to the uninitiated, the process of "releasing" the ITB by rolling across the outer part of the thigh on a foam roller is extremely uncomfortable for the first several weeks, at which point it gets tolerable. Researchers also suggest that, as the problem seems to be caused by friction of the ITB over the underlying bone, deep tissue massage or foam rolling should avoid direct pressure over the sore area, instead focusing on the upper portion of the ITB.
When the symptoms of ITBS have diminished and it's time to resume running, a running stride analysis with a trained sports medicine professional is a recommended step before ramping up the mileage, lest the problem reoccur. Of course the best remedy for ITBS is not to get it in the first place and the same hip strengthening program used to treat the problem can be can be used to prevent it.
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As with all overuse injuries, it is important to prevent ITB problems from reoccurring. Triathletes can greatly reduce this chance of injury by avoiding excessive mileage and intensity and utilizing regular rest days. For this reason, many consider recovery the "fourth discipline" of triathlon.
Try these exercises to help prevent IT band tightness:
3-Position Hip Abductor Purpose: Strengthens hip abductors.
Repetitions: Complete 10 to 15 repetitions in each of the 3 positions without pausing. Repeat for total of 3 to 4 sets on each side.
Bridge/Single-Leg Bridge Purpose: Strengthens the glutes .
Repetitions: Complete 3 x 20 to 30 repetitions. For increased difficulty, try the single-leg version, 3 x 10 to 20 repetitions.
Leg Press Purpose: Strengthens the quads, hamstrings and glutes.
Repetitions: Complete 3 x 8 to 12 repetitions.
More: 7 Embarrassing Triathlon Injuries
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Common Injuries: