5 Biggest Mistakes Runners Make With IT Band Syndrome

Clinicians, thanks for joining the show. Just to let you know, this is a lay public friendly podcast. This is really not even for you, but if you're looking for a podcast for you and you want to learn all the tips and tricks that we talk about on this show, subscribe to the premium version of the Restoring Human Movement podcast and all the stuff that you will want for your own clinical practice is in there. Take advantage, you won't be disappointed. Now on to the show. You're listening to the Restoring Human Movement podcast, where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now, your host, Dr. Sebastian Gonzales.

Hey everyone, it's your host, Sebastian, for the Restoring Human Movement podcast. Thanks for joining the Movement Movement. This is your first time on the show. Welcome. You've missed a lot of episodes. It's about 278, I think, we're at right now. And we're going to be releasing, I think, every couple of weeks now at this point. It's been about a year since we released some of the episodes, and due to it being tough to get all the information out. So, I recruited some help today, and we have Dr. Mandy Riehl-Fenn on. Hello. So, she's going to help us out today, and we're going to cover the topic of the five mistakes runners make with their IT band syndrome.

So, we're going to go over about 30 minutes or so here today and see if we can get some gems out of Mandy, who has spent a lot of time on her feet. What'd you do the other day? Like, how many steps did you do that day? Like, 40,000. Something like that. 40,000. What'd you do that day? Anyway, I don't forget. Yeah, just a trail run and then a coaching a track meet. So, lots of running on that day, for sure. Okay. Well, maybe we start with first just what IT band syndrome is, just so everyone gets a basic idea as if they should be listening to this podcast or not before we get into the mistakes.

Yeah. Yeah. So, IT band syndrome is usually presented with pain on the outside of the knee, and it comes from some friction between your IT band, which is this really inelastic stiff band that goes from the side of your hip to your knee. And there creates a friction point when you bend your knee right on the outside where the IT band slides on top of bony structures over there. And if there's enough friction there, it hurts. And when you bend your knee or do a squat, things like that, up and down stairs is really common. It hurts. So, usually we're talking about towards the outside of the knee, but the whole IT band itself goes all the way from the top of the side of the hip to the bottom of the side of the knee.

Mm-hmm. Do people get swelling with it, too? Have you seen? They can. Usually, we're not talking about the same amount of swelling as like an ankle sprain, where it looks like you have a basketball for an ankle. This is more like a little bit of swelling, but mostly it's marked by pain more than swelling. Mm-hmm. And is there a certain amount of mileage that is needed? Because I know that if I ran probably like a half mile, is that enough friction to have a friction syndrome? It depends. So, it's more about what you've done before. So, if you're somebody who's never run in their life and you just ran two miles, you might get IT band syndrome.

If you're somebody who's running 50 miles a week and you run two miles, probably not. We're more looking at an increase in training load. So, if you are suddenly training for a marathon after never doing it before, that's when you're higher risk for IT band syndrome versus somebody who has a lot of training years under them and has been doing the same training for a long time. That's your probably lower risk for IT band. Mm-hmm. You've had it before, huh? I have. I had it right after my first ultra. And so, I ran a 60K. It wasn't very hilly. I like hilly runs, but this one was just in the desert.

And when I finished, I felt kind of pain on the outside of my knee, super classic IT band syndrome. And the next day when I was hobbling around with my sore legs, it hurt to walk pretty marked on one side. And then through treatment and stuff, it got better pretty quickly. But I would attribute it to the race itself being longer than I had ever run before. It was a maximum effort. Like, I was laying on the ground afterwards pretty dead. And so, safe bet that it was caused by the race. But it's not a fun syndrome to go through. It's really frustrating. Yeah. I don't think I've really... Well, I think I did have it one time. It was about a month's worth. It was before I got into school or anything.

So, it was... I remember stopping at lights was really challenging. Like, running itself was not comfortable, but stopping at a light and starting again was kind of like, okay, I'm just going to move in place here. Yeah. Yeah. And the starting and stopping is something I noticed too. Like, the beginnings of my runs or even walks after that ultra were the worst because I would immediately feel it. And it would either kind of plateau or start to fade away if I kept running. But right off the bat, I would feel it like first couple steps. Mm-hmm. Well, let's get into some mistakes then. Maybe somewhere throughout, we'll talk a little bit about what treatment may look like for something like this.

Yeah. I would imagine it'll probably start to mingle in the conversation anyways. But what is the first mistake that you see people making with your IT band? I mean, this is something that I think every runner is guilty of that's ever felt any pain ever. We just try and run through it, especially if it's something that we don't think is going to tank our run completely, just try and run through it and ignore it. Some people call this the David Goggins approach, right? Just rub some dirt on it. But yeah, I think just running through it isn't necessarily a mistake if it's something that goes away in a couple days. But if this has been sticking around for weeks or months or for some people years, running through it is clearly not helping it and it's not solving the problem.

And so I think you've seen a lot of people, right, that have just, you know, they have had pain for five years and they're just doing the same activities they were doing before, right? Yeah. I mean, I like their ambition to like keep moving, you know, but there's, for some of them, I've noticed that, and I can't tell if this is a good or bad thing, but like they often say, I have a really high pain tolerance. You know, it's like, that's good for you, I guess, is that congratulations, you know, like, but clearly you can probably solve this a little sooner. Like, most people I've seen with it, under a month, you know, it's like reasonable and you don't even have to cut a bunch of their mileage necessarily, like maybe just a little bit, but scaling, get creative a little bit.

Yeah. And I mean, there's also, I've found different types of pain tolerance. Like, you can be really pain tolerant to a 30 mile long run, but if you get a flu shot, maybe that'll make you pass out, right? So having a high pain tolerance isn't necessarily universal. A needle fear tolerance. Yeah. Something like that. But yeah, I mean, running through it, like activity while you're recovering from something is really important. But the question is what type of activity is actually going to help you versus what's hindering you. And then there's going to be some neutral activity that just is activity and doesn't really affect what you're dealing with, with your IT band.

But there can be a mileage problem. There can be a, you're doing too much speed work or too many hills problem. Maybe you're increasing training load really fast. Any of those sorts of things would be the first things I'd be asking about of, okay, you're running through it. What type of running are you doing right now? Yeah. Well, I think we found that a lot of people with various problems, not just, not just IT band issues is that there, there's spikes of exposure or spikes of not just running, but type of running, terrain, shoes. Like there's, there's different changes that happen. And I think if everybody kind of looked back at like, well, my IT band started yesterday, what was I doing a month ago?

You know, I just started that new program I saw online, you know? And so there's usually something different that happens. It's not always just like, you know, I'm getting old. Right, right. Yeah. The fallacy is that if you're getting old, you're going to be in more pain all the time. I got my, my butt kicked by like plenty of 60 year old, 70 year old dudes in my ultras and they're just fine, right? They're running pain free. But I think that's a, frankly, often a lazy excuse. And a lot of times there's something that's changed in the recent past, like you said, that is probably a more low hanging fruit type of thing we can address rather than just getting old.

Yeah. Yeah. Well, it's, you know, you are some of your old habits. So if you're, if you're overweight, it's probably a dietary thing. Most of the time, you know, if you get IT band, it's probably because some type of spike of exposure or something like that. It's not like it's hereditary or, you know, you're getting old or anything like that. Like there's, there's, there's low hanging fruit, like you said, and we'll cover a little bit, probably a little bit later in the podcast here too. So that was the first one. What's the second mistake people make? Yeah. So first one, run through it. Second one, and this kind of ties into what we were just talking about.

They try and treat the knee only, and they don't look at anything else in the body, whether that's the hip or the back or the foot or ankle. They think, okay, pain is at the knee. I need to treat the knee, which I think is a fair assumption. If you're feeling that, like when I felt it, I was like, oh my God, my knee hurts. It must be my knee. But that's almost never the case with IT band syndrome. Yeah. Well, it's more of a, it's, it's a mechanical issue for a lot of people as to start to experience more load or mileage. And the mileage essentially becomes like a catalyst, you know, to, to something that may be a little bit more deep seated too.

I would tend to think that if you, if it was only the mileage and only the terrain and only the spike, then you would have bilateral both knee IT band. Like it wouldn't be just one side. So one side may have a little bit more of a deficiency and usually at the hip or at the ankle or the foot is a good starting point to look at things, right? Yeah. I usually hip is the first thing I check out. Also back and then we'll go to foot, but hip function with IT band syndrome is really key. If you're trying to extend your leg behind you and your hip does not have that range of motion, that extension load has to go somewhere.

So it's going to go knee or back or somewhere else. And that might be one of those biomechanical failures that you're seeing on one side and not the other. But moreover, the overarching question is where is the load of running going in your body? Like when you put your foot down on the ground, how does your body handle that load? And for some people with one sided IT band syndrome, their body handles load differently on that side versus the other. Or there's some deficiency in single leg movement patterns. Yeah. Can you clarify a little bit with load? When you say load, what are you talking about?

Load. In my head, load in this scenario is just where your muscles are trying to react. So how are you able to stay on your feet when you're running? Where is your body reacting so that you don't just fall over? So maybe you're putting, you know, more effort into your glutes to make sure that you stay upright. It just depends on where those forces go and how your body uses your musculature to handle those forces. Yeah. Like essentially like running, walking, sprinting, all a different percentage of body weight, basically. And you're getting well above one time body weight. I think running is sprinting around 10.

Is it 10 time body weight? Something like that. I've heard aerobic running is six or seven. Yeah. So it's like the amount of X body weight is what I would say was probably the load. And then all those forces, like you said, where are they going? And typically they should go to the joints that are joints, musculature, and the anatomy that's a little bit more tolerant and actually kind of built for that. Yeah. There's something called the regional interdependence model, the joint by joint. Have you, do you talk to people about that a little bit too? Are they, are runners familiar with kind of how those things work?

I found more upper body athletes. So like people who do throwing sports are more familiar with it in terms of like shoulder and torso interdependence, but it applies to running the same hip and torso interdependence. Making sure that you can basically move and use your hip without moving or using other parts of your body helps, helps share the load between certain joints. Yeah. There was a, there was a nice study years back where they took, I think it was called runners, called female runners. It was about 300 of them or so. And they didn't hear anything wrong with them. And they put them in this little core measuring device essentially.

So they mentioned, uh, I think it was frontal plane and sagittal plane movement. So, uh, forward and, or, uh, forwarded backwards in, in a computer screen and side to side of the screen essentially. So basically like a front plank, side plank type of scenario. And so they measured them and they said, go out in the wild and have a good life. And if you get injured, but not due to trauma, come back. But we're mainly talking about the knee. So when they came back one by one, they came back. And then I think there was something like a 90% relevant, uh, correlation to deficiency of function of the core or torso in the frontal plane.

So like your side planks. And I know that, uh, a lot of runners have been considerate of about hip drop over the years. You know, this would kind of tie into that whole conversation. Yeah, absolutely. I see frontal plane deficiencies in almost every single runner. I see people think they know how to do a side plank. And when you coach them into a proper form side plank, they can't hold it for more than 20 seconds. And I can't remember off the top of my head. Do you remember what the, what the guidelines are for how long you should be able to hold a side plank? Yeah, I think for, for a back, for a back is over 90 seconds.

Um, and, but I, I always try to make it fair to people because they think 90 seconds is a long time. I say at least a minute, you know, and it shouldn't be like a difference of about, you know, five seconds between each side. I saw a kid the other day, I mean, he was, he was a young kid, you know, pre high school age. He can do it more than 10 seconds. Wow. Yeah. You know, and, uh, I remember seeing, uh, another guy that had, he had a, he had a fracture in his back. It was, it was a, like a parse fracture. He couldn't hold, it was a high school age kid. Couldn't hold it for more than five seconds.

Wow. You know, and they're, they're, they're athletes, but they're somehow getting around it with putting force into different areas. Yep. Yeah. And so their body is handling the load of whatever sport they're doing. Runners, it's just running, but they're handling the load differently than somebody who might've not had that injury before. But frontal plane is big. Our, us runners really like our, our back and forth and really don't like the side to side. Almost none of our running drills, if you do them, involve side to side movement, almost none of our core involve side to side movement. So that's an easy place to look if you're looking for deficiencies, because it does require some frontal plane stability in order to keep, you know, your knees from going all wonky and doing the, what is it?

The twist or something like that. Yeah. We even single leg drills too. I think that's something that people are like when they're doing their single leg deadlift, probably without weight in this scenario. That's, that one's a good one to get a little frontal plane stability too, if you don't, you know, wibble wobble around a little bit. Totally. Split squats, same thing. Mm-hmm. Would you like to work with us here at Performance Place? Perhaps pick our brain about your situation? You can. For a limited time, we're offering a $29 special. That's 30 minutes to discuss with us any questions or concerns you may have about your current situation.

We call this the discovery session. You get to learn if you want to work with us, and we get to learn if we should work with you with your specific case. Contact us at info at p2sportscare.com to learn more. So what's the third mistake? Third mistake, and I see this actually with my high school athletes a lot. I coach high school cross-country and track poly, and I've heard them tell me this from parents and from Dr. Google, that they think that stretching or rolling out is going to be the key to making their pain go away. And I ask them why they think that, and they're like, oh, so-and-so told me, like, I need to stretch every single day or I need to roll out for 20 minutes a day.

And that sounds like a lot. I don't stretch or roll out for 20 minutes a day, and I've had IT band syndrome once for a couple weeks, and that's it. So that can't be the key, right? Yeah. Well, I think for a lot of people, especially when they're younger, I think I've realized this about, like, high school-age boys. You can tell them about what good weight training is, but they're still going to do the same thing. It's like clockwork, back and by, chest and try, leg day, you know? And I'm pretty sure high school-age runners are going to do the same thing. You know what? I heard Dr. Google. You know, I don't know where they got it before Google was around, but...

Yeah. I mean, some of these myths have been around since, like, the 80s that, you know, you need to dig into the muscle to release it or break up scar tissue or that you need to... There's this whole debate online of, should you foam roll your IT band if you have IT band syndrome? My answer is no, unless it feels great and makes you feel better. And if it doesn't do that, don't do it. So, actually, I was going to ask you one of the surprise questions is, because we all know that for some people, foam rolling does feel better and stretching it does feel better. Yeah. And those are the people that post on the little forums and stuff, like, let's run, let's run, and they're like, you know, here's all you got to do is these two things, right?

Yeah. And then you see comment after comment about how that didn't work for me. Why do you think it worked for them? Honestly, one theory that I have is it's just a distracting sensation. Like, if I dropped a hammer on your left foot and then punched you in the right arm, you probably wouldn't be thinking about your left foot anymore. And the same thing of, like, you know, when you're little and you get a boo-boo and mama kisses your boo-boo. Like, just having some sensation there that's different than the pain you're feeling can help relieve it. But it's usually temporary. It lasts, like, 15 minutes or so.

Did I tell you my mom, I told my mom to rub dirt on her ankle before? No. No, yeah. So she was out, like, walking somewhere, and I wasn't there. And so she's like, oh, my ankle started to hurt. And she called me, and I said, just rub some dirt on it. You know? And she actually told me, like, weeks later, she said, so I told somebody that rubbing dirt on it really helped. I said, did it really? Oh, no. So she's just out there rubbing, literally rubbing dirt on her ankle? She might have done it for days after that, and that was her self-treatment. So apparently it worked. So, you know, there's no scientific basis for it, but it was probably distracting.

Yeah. And, I mean, I think people who go and see practitioners or whoever for treatment, there's a treatment effect as well of, like, oh, I went and saw somebody, therefore I feel better. And it's not exactly a placebo, but it is a documented effect that if you go and see somebody and you just feel better afterwards, there is a confound of the treatment effect, so to speak. Well, years ago, I used to do more soft tissue work, and I would do it on, you know, lateral quad and IT band and all that kind of stuff. I think I found more value in actually working above, like, working at the glute area, especially for IT band people, even down into the ankle.

But, man, it hurts like hell, you know? Well, I know. I found out. Yeah, you found out the other day, didn't you? Yeah, I did. Yeah, that was fun. But, I mean, it makes sense, right? If you're working at the hip, the hip is amongst all of the structures, really, in our body, that is the area that's able to handle load the most. It's huge muscles. Isn't, like, glute max the biggest muscle in your body or something like that? It might be. I think I was talking to someone about this the other day. It's a, it's a, it's like, it's kind of like, like a pair. Like, it's, it's a multi-pinnate. It's, so it only crosses one joint, right?

So, and it's a short lever. So, it has the ability to produce a lot of force. And you would think about the hamstring and the, you know, the rectus femoris. Like, those ones are two joint ones. And they're really not a lot of force production. Yeah, and I mean, that whole area with all of the musculature that's around it, just on the, the pure amount of motor units that you can recruit there. If you're working in the hip for IT band syndrome, that makes more sense because you, you should hope kind of that the load, the, the weight of running the six to 10 times body weight is going more towards your hip rather than at your knee where you're, where your IT band is hurting.

Like, especially if you're in active pain, might help to put it somewhere else, put the load somewhere else, right? Yeah, yeah. Well, I tend to think that the, like, active care, like, conditioning around the ear is a little bit better than tissue work for most people long term. But, I mean, if you look at a lot of the research they've done on, you know, knees, it's like, like, you see the same musculature pop up, like glute med, glute med, glute max, glute med, glute min. Like, it doesn't really, like, it's some glute thing, you know? And it's, it's like when you see, like, ACLs, it's like hamstring quad, hamstring quad.

It's like, this, this can't be like, yeah, this can't be like a coincidence every time. Like, maybe we all just kind of conclude, maybe you start with some glutes on this. Yeah, yeah. And, I mean, there is totally a time and place for stretching and rolling and soft tissue, especially targeted and, like, informed soft tissue. That, I think it, you need to take it into consideration of if you've been doing those things for a while and you're not getting any more benefit, you may have plateaued on how much benefit you can get out of that. And it's time to start doing something else. So, the stretching and rolling is just, it's useful when it, when it's useful.

And at a certain point, you should try something else. Well, and that actually brings us to, like, treatment timeline or expectations of, like, outcome. And so, like, there are people that can respond to, like, you know, your tissue works and so on. And, like, you know, two weeks later, they're like, man, I'm better. Hasn't come back, you know? Great. Yeah. But if you're spending months and months and, and that goes for the glute med stuff, too, or the glute max stuff, if it's not helping you, move on, find something else. So, it's usually about a two, two-week timeline for at least a lot of recovery, maybe not perfect, but quite a bit.

Yeah. And, like, let that sink in for a second. Two weeks, right? These people have been experiencing IT band syndrome for months or some people years. Yeah. And it could be two weeks. I, I think it, yeah, it's sad. I think it's either neglect or poor treatment or poor treatment recipe. It's probably one or the other. Or I think I'm old, you know, like, not doing anything about it. Preying on people in pain, which is really common. It's a great marketing tactic to say, buy my $200 shoes if you have IT band syndrome. Is there special shoes that are just IT band shoes? You know, I've heard that hokas are the plantar fasciitis shoes.

And I've heard some people saying that hokas and squishy shoes in general are good for IT band syndrome. I don't know about that. Yeah. Wouldn't that increase ground contact time? Like, that would be. Exactly. Like, a risk factor. Right. And there's less neural input from the foot because there's so much squish under you that I would, I'd be surprised if those marketing claims are really true. Yeah. I got a friend that just uses them as slippers after running, really. He loves the feel. Yeah. I mean, they're so comfy. But for hard running, I don't know. Yeah. So, what is the, are we on four now?

Yeah. Four. And this actually transitions quite well. Using band-aids to kind of get through your training and piece it together instead of actually addressing the problem. Like shoes, right? I've seen people who have tan lines from how much K-tape they use. I have been that person in the past, full disclosure. But there are people who will just kind of literally or metaphorically tape themselves together to be able to complete their training plan and hope that on race day, they're going to be okay. And sometimes they are, and sometimes they're not. But regardless, training through something like that and trying to piece it together, obviously, you're not going to have the best race you could.

Obviously, you're not going to have the best training you could. And you may be causing other problems down the line for compensation patterns and other injury risks with that too. Yeah. Well, I think if they're starting to tape themselves up too, I think they need to consider like, what is the goal here? Like, what is your lifetime in this sport? Do you want it to be one event or do you want it to be like many? Other sports have, or professional sports, they have, you know, 15 day DLs. Like, I'm sure they're not doing, they're not resting in the whole 14 days, but it's like, you're going to, are you going to suffer through your whole season?

Are you guys going to deal with it right now and just call, Hey, I got two weeks off. I'm going to take care of this thing and I'm going to come back better. Right. And for runners too, like this is not a, an age limited sport in the way that like contact sports are like football. You don't really see any 70 year old football players out there, right? There's a limit. But for running, I mean, there's people who are nine years old and there's people who are 90 and they're all doing it. But that possibility of, do you want to be running in a decade from now? Like, what does running mean to you? Is it, I want to make the Olympic trials.

And when I make the Olympic trials after that race, I'm going to retire. That might look different. You might be able to tape yourself up through that. And if you've achieved your goal and you're leaving the sport after that, fine, do it. But if it's really a long-term lifestyle thing, or you have goals that extend years or decades in the future, you need to be addressing the problem or else it's going to get bigger and come back to bite you later, potentially. Yeah. Well, and even for the recreational runners too, it's like they, they may say, well, there's just this marathon and I'm going to do a little less running after that and so on.

But also too, if you, if your knee hurts that bad, like if say you're doing it for weight loss purposes, there's probably no faster way to, to gain the weight back than to decrease your physical activity. And then obviously nutritional parts too, but like it, the goal, all this is a long game, you know? Yeah. If the goal is to run, you need to figure out what's stopping you from running like IT band syndrome and you need to figure out how to remove that roadblock. Mm-hmm. So let's get on to the last one then. Did you hear, do you hear the dog barking over there? Oh, he didn't, man. This mic is really good.

What's number five? Number five is taking total rest for too long. So total rest is I am ceasing all activity. I'm not going to the gym. I'm not running. I'm not doing anything else that, that might irritate my IT band syndrome and total rest can absolutely have a place to advance syndrome recovery, but it's probably, if it's going to be helpful, probably only going to be helpful for the first week, maybe two that you're experiencing it. And this would only be in a, a really flared up case. So like, like after my ultra, I took a week off of running and tried to get back. And on that first day, I still felt the IT band, but it had decreased since my race.

But after the next following week, like I didn't get any more benefit from resting it. So you shouldn't be resting it for months at a time. That's, that's actually doing you a disservice rather than recovering. So how long do you think is like maximum as benefit to rest? Total rest, probably a couple of weeks. Total rest. Okay. How about, how about rest as in don't run, but do other things? I think you should do that. If anything that doesn't hurt your IT band, you should be doing. There's a variety of like neural and chemical cascades that you can read about all over that say activity is good for pain recovery, no matter what the pain is.

So if you are somebody who runs, but also really enjoys doing bicep curls at the gym, go do bicep curls. Like it's not going to hurt your IT band. That would be more under a relative rest umbrella. I think relative rest is, is more the key than total rest. So you should be moving. You should be doing stuff that doesn't hurt in the first week or so. If you're trying to rest it, but you should be doing stuff. You shouldn't just be sitting on the couch. So how about, how do you feel about different, different things they could be doing to keep their cardiovascular fitness up while they're, say this thing is lasting for like two months.

They just can't shake it. What do they do to keep, keep their cardiovascular up? Yeah. There's a whole ton of cross training methods that you can use. The classic ones are swimming and biking, whether that's stationary biking or, or becoming a cyclist as so many, so many runners end up doing eventually, but, um. My knees just can't take it anymore. Yeah. Right. Oh my gosh. If I hear that one more time. You know, there's more knee flexion in biking. Yeah. Usually knee flexion bothers people more, but. And think about the moment arm of, of a maximum, you know, quad dominant movement like cycling, but we digress.

Yeah. But yeah, so cross training can help. So cycling, indoor cycling is one that I see commonly that people like for cardiovascular fitness, but may piss off your IT band because there is so much knee flexion and extension within cycling. You can definitely lower the seat so that you're not getting as much knee extension and play with that a little bit. But swimming safe bet, aqua jogging, also a safe bet. Elliptical is usually okay. But any of those things that you can get your heart rate up in the, you know, zone two, zone three range, that should be fine. Okay, cool. Now, as we start to sum things up at the end here, then we have our zoom thing is has 10 minutes left.

So we got to do it well under that. Yeah. Is there any last things that you think people should know about IT band? I think in general, it just, it doesn't have to be as complicated as the internet makes it seem like, and this sounds hypocritical because we're putting out information that maybe adds more to the pot of IT band syndrome, online resources, but it's really not that complicated. Like we said, like two weeks is really as long as it should take to feel a real decrease in that pain if you're doing the right things for it. So if you have been in pain for a long time, odds are you're not doing the right things for it.

And you know, that's where somebody who knows, knows what's up can help. Right. But it really doesn't have to be that complicated. You don't have to go buy the $400 shoes or the Theragun or the whatever the new gimmick thing is. There's really some tried and true treatment for it that is simple, but hard that works really well for it and really quickly. Yeah. A lot of the stuff she's referencing is going to be a little bit more active care based because it's hard to do. It's challenging, but it's, but they are simple things and things you can do at home. Like ideally, if you guys are serious about getting better and you want to reach out to us, you can reach out to us at 714-502-4243.

Or we have our email on the, on the link for the podcast player as well. The, uh, typically people again, usually about two weeks or so, like they should feel about 50% better most of the time, but as we kind of covered some other aspects about IT band, do you start at the hip or the knee, uh, hip or the ankle? Do you go with the knee? Do you spend time foam rolling? How much rest should you actually take? Is it too long to like, have I already gone past that timeframe? So the more, you know, the more complex it really can be, but ideally if you hire a professional to give you a little bit of an outline to do the stuff that you're supposed to be doing is really not complicated and it could be done probably in under 15 minutes every day.

Yeah. This does not need to be your eight hours of rehab every day before you take one step of running. And it definitely doesn't have to be, don't run for six to eight weeks. I don't think that's good treatment for most people with IT band syndrome, but, um, you know, there's simple stuff you can do. We, you just have to have somebody to narrow it down for you in this, in this information age where everything is at your fingertips at once. It really helps to have someone kind of synthesize that for you. Yeah. So Mandy, you're going to start taking over some of this podcast as the host right here.

Yeah. So you'll see, you'll hear more of Mandy. You'll probably hear a little bit of Dawne Costantino as well. We're going to see if we can put these out once every two weeks or so. We're going to get way ahead of time. That way there's no gap in it again. We're probably going to cover, I like to cover groin and hip. Mandy's probably going to cover more running topics. I would imagine, right? Do you have anything in your, in your pocket right now that you're thinking about talking about later? Plantar fasciitis is pretty high on my list because I've seen a lot of plantar fasciitis cases recently. So pretty high.

You're talking about Achilles the other day too, maybe. Yeah. Achilles, because there's some surprising stuff that I can't find anything about online that works really well. So I'd love to bring that out. Okay. Well, if you guys want that information later, subscribe to the podcast and please give us a review. We will see you next time.