It's been a week since I stopped running due to a severe case of Iliotibial Band Friction Syndrome. I've been icing, stretching, performing strengthening exercises, using my foam roller and getting treatments by my chiropractor using Active Release Technique. After seven days, I have only a very slight improvement in symptoms. I still have knee pain when walking down stairs and some days have pain when doing absolutely nothing! My hopes of a speedy recovery are fading but I'm not ready to completely rule it out. My advice to anyone with symptoms of ITBFS is to get it treated right away and do not wait until it becomes a Grade 4 injury like I did. Stupid me!
Grades of Iliotibial Friction Injuries:
Pain does not occur during normal activity, but generalized pain is felt about 1 to 3 hours after sport-specific training has ended. Tenderness usually resolves within 24 hours without intervention.
Minimal pain is present towards the end of a training run; performance is not affected. Appropriate treatment may be necessary to prevent a grade 3 injury.
Pain is present at an earlier onset of training, and interferes with the speed and duration of a training session. Treatment and training modification are necessary to prevent a grade 3 injury from progressing to a grade 4 injury.
Pain restricts training and is also noticeable during activities of daily living; the athlete can no longer continue sport-specific training. Low-impact training, such as swimming, running in a pool, and biking, can be implemented for cardiovascular fitness and aggressive muscu- loskeletal therapy can reduce the severity of the injury. The goal of therapy is to reduce inflammation and restore strength and flexibility of the hip and thigh musculature, allowing for the athlete to return to pain-free sport-specific training.
Pain interferes with training as well as activities of daily living. Aggressive therapy is required and surgery may be necessary.
I hope week two goes better than the first.