IT Band Pain From Squatting

[tmiddled]

Hi All,

I consistently get pain at the top of my right IT Band. It does not hurt whilst squatting, but just a afterwards (1+ hour) it gets quite sore. Foam rolling reduces the pain, and I foam roll after every squat session (3 X per week).

This only occurs on my right leg. The pain is not really too bad, and as soon as I foam roll it relieves the pain (until I squat again). It is definitely something I can live with, but I am just do not want to continue squatting if I am doing myself damage.

I am pretty sure my squat form is OK too. I do extensive dynamic stretching before I squat, and the pain has become more frequent as the wight increase (up to 100kg now).

I have always had issues with my hips/groin, so not sure if it is caused by the squatting, but this just might be inflaming it.

I know IT Band irritation is quite common, so hoping to get some other peoples experience with this. Is it just something I need to work through? I took 6+ weeks off squatting when I first felt it, but then the pain just came back when I started squatting again. So I don't want to keep taking time off. I like squats :-)

Cheers,
Tom

[omens]

I get this in both legs after a leg workout. I put it down to a combination of inflexibility and repetitive strain. I don't stretch as often as I should so the warm up squats help me get deep for my main squats. I feel sore about 5-6 hours after I work out and this lasts for 1-2 days.

I found the foam rollers to be too soft and i use a trigger point grid foam roller which is harder but helps more.

[deadliftdang]

you could get one of those stretching sticks runners use... they are great for it band

[justlaxin3]

Gonna broscience it here and say try foam rolling before you squat. Get it all loose before you put stress on it. If you roll after then the damage has already been done. Always roll before I train. Used to have pains in my hip flexors from squatting but rolling before fixed that in a matter of weeks.

Then of course the usual squat warm up stuff like sitting in the hole with 135-185 to stretch it out before getting out the big weights.

For reference I use a rumble roller, best money I've ever spent.

Edit: Good call on the stick above, just make sure you spend the money and get a good one that flexes. I have a poverty walmart one that I used about 5 times before I said forget it and went monogamous with my roller.

[kdumph]

Another tip to really get into that ITB is a tennis or if you want harder a lacrosse ball. Use the same way you would a roller, but you can pinpoint a little better.

Also how much running are you doing? Depending on that answer you can play around a bit and see if light running helps or makes the problem worse.

My issues were caused by overrunning and the second I cut back, no more ITB pain in regards to squats. Was able to slowly work up into harder running after this.