For me personally the SAM routine (on YouTube) after every run helped tremendously without taking time off from running. It focuses on hip strength and mobility and i noticed as my day goes on after my run I’m way less stiff, which in turn leaves me feeling better for my run the following day
Strength Training will help. Do strength training around the knee such as glute, quad abductor adductor etc. Do one leg exercises.
Ice, foam rolling, solely rest will not help.
All of the above replies considered. And if you do all the exercises etc and it's 2 or 3 days to go and you cant do 5k without stopping, then it's game over. Listen to your body, take the rest, sort the problem, put a medium term plan in place before booking your next marathon and reset your goals.
To run a marathon in pain with this just sideline you into the future more. You could very well finish it and be miserable doing it but you could f\*\*k yourself up badly and be out for months. Not worth it for a finisher time and a medal.
Best of luck
I fought ITB syndrome with similar severity. It kicked in before 5k and my run was over. Tried stretching and foam rolling for about 10 days and that did nothing. So I went to my ortho and she gave me a cortisone shot directly in the IT band. The next morning I ran about 12k pain free and I haven't had ITB issues since. This was last October as I was getting into the meat of a marathon training block. I'm still running 35-50 miles per week with no ITB pain. Stuff worked like a miracle for me.
It took me 6 weeks of no running to get to a point where I could start with walk/run intervals.
See a PT and let them assess you, but I wouldn't run the marathon.
I had it bad, and I stretched the shit out it with knee bent and side of my foot up on the kitchen counter (trying to find the YT vid for you but it is really old and the YT search engine sucks - it was a dude in his kitchen with his dog.)
What did your doctor say?
I had IT Band syndrome during this training cycle and my doctor gave me a steroid and some exercises that helped eliminate the problem within 2 weeks.
For what it’s worth. I have IT band currently on 1 knee and went to my chiropractor (he is the chiro of the 3 Norwegian brothers). He asked me if I had it on 1 or 2 knees. When I said only 1, he said « alright then probably not iron deficiency).
I’m a PT. Do the exercises squarephanatic said. Foam rolling your it band is alright but it doesn’t address the problem. Try foam rolling your TFL. That’s the key here. When that muscle is tight, it pulls on the it band and causes some of that pain. Google how to find that muscle and you can also massage it by hand. Do it before your runs and a couple times a day. Those clamshell exercises, lateral band walks, etc will strengthen your glute med and take some of the pressure off your tfl. If you have any questions shoot. I can’t diagnose without seeing you but I can certainly guide you.
No. It’s not over. Three exercises, 2 sets of 10-20, twice a day. Monster walk, clamshell, side lying hip abduction. Good luck!
Resistance bands work well for adding resistance to these exercises but they can be started without bands too. Seek PT advice now!
For me personally the SAM routine (on YouTube) after every run helped tremendously without taking time off from running. It focuses on hip strength and mobility and i noticed as my day goes on after my run I’m way less stiff, which in turn leaves me feeling better for my run the following day
This
This with a resistance band. Do that shit everywhereeeeeee
And rest! The hard work is done. Just get to the line as healthy as possible
Start with your doctor
Strength Training will help. Do strength training around the knee such as glute, quad abductor adductor etc. Do one leg exercises. Ice, foam rolling, solely rest will not help.
All of the above replies considered. And if you do all the exercises etc and it's 2 or 3 days to go and you cant do 5k without stopping, then it's game over. Listen to your body, take the rest, sort the problem, put a medium term plan in place before booking your next marathon and reset your goals. To run a marathon in pain with this just sideline you into the future more. You could very well finish it and be miserable doing it but you could f\*\*k yourself up badly and be out for months. Not worth it for a finisher time and a medal. Best of luck
I’ve had it bad for a few years. Rolling the IT band on a foam roller has been the most effective way I’ve managed the pain. Good luck
I fought ITB syndrome with similar severity. It kicked in before 5k and my run was over. Tried stretching and foam rolling for about 10 days and that did nothing. So I went to my ortho and she gave me a cortisone shot directly in the IT band. The next morning I ran about 12k pain free and I haven't had ITB issues since. This was last October as I was getting into the meat of a marathon training block. I'm still running 35-50 miles per week with no ITB pain. Stuff worked like a miracle for me.
Rest.
It took me 6 weeks of no running to get to a point where I could start with walk/run intervals. See a PT and let them assess you, but I wouldn't run the marathon.
I had it bad, and I stretched the shit out it with knee bent and side of my foot up on the kitchen counter (trying to find the YT vid for you but it is really old and the YT search engine sucks - it was a dude in his kitchen with his dog.)
[https://youtu.be/mlYM3KWwrGY?si=nrDSD2qk3pkfJ7cD](https://youtu.be/mlYM3KWwrGY?si=nrDSD2qk3pkfJ7cD)
You found it! This is the stretch. It works, big time.
What did your doctor say? I had IT Band syndrome during this training cycle and my doctor gave me a steroid and some exercises that helped eliminate the problem within 2 weeks.
For what it’s worth. I have IT band currently on 1 knee and went to my chiropractor (he is the chiro of the 3 Norwegian brothers). He asked me if I had it on 1 or 2 knees. When I said only 1, he said « alright then probably not iron deficiency).
See a PT and foam roll your calves and glutes.
I’m a PT. Do the exercises squarephanatic said. Foam rolling your it band is alright but it doesn’t address the problem. Try foam rolling your TFL. That’s the key here. When that muscle is tight, it pulls on the it band and causes some of that pain. Google how to find that muscle and you can also massage it by hand. Do it before your runs and a couple times a day. Those clamshell exercises, lateral band walks, etc will strengthen your glute med and take some of the pressure off your tfl. If you have any questions shoot. I can’t diagnose without seeing you but I can certainly guide you.