Originally Posted by 96Gatorcise
Dream, we have had these discussions before. My experience in dealing with this issue with my clients is increase overall lower body strength. More specifically the VMO and Glut Max and I believe that most ITB pain can be traced back to weak adductors.
The ITB is used by the body for stabilization. It keeps you from swaying side to side like a dancing girl when propelling yourself forward. The adductors are rarely activated except when pulling your leg inward as in when you get into a car and put one leg in at a time. Over time this weakness causes a bowing inward of the knee and a tracking issue with the patella tendon.
Summary- strengthen inner thigh and stretch outer thigh, increase glute activation and VMO strength.
I have found that if the pain is mild incorporating slide board work into a routine really fires off the adductors and can relieve the ITB stress in a matter of weeks.
Damn! I knew I shouldn't have thrown out that Cheryl Ladd sliding board my wife and I used years ago! But I must confess that I've been thinking more in terms of a need for a(b)ductor activation than adductor activation. I'll take this under consideration. thankfullly, I don't have ITB. Wish I did as PFPS seems a bit more squirrely in terms of treatment.