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From Fellrnr.com, Running tips
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==Foam Roller==
Using the [[Foam Roller]] to massage the ITB from the hip to the knee can help treat ITBS. This can be quite painful, so using your other leg to reduce the pressure is often needed to keep things bearable.
==Strengthen the TFL==
One of the best exercises for strengthening the TFL is the 'Frankenstein march'. To do this you will need a stretch band with handles similar to [http://www.amazon.com/SPRI-ES502R-Resistance-Attachment-Exercise/dp/B0000AJ057 this one]. To do the exercise, stand on the band with your feet shoulder width apart, holding the handles so the band goes from your right hand to your left foot and vice versa. You need enough tension on the strap so that when you walk, you have to put a little effort into keeping your feet apart. Walk a short distance, keeping your feet pointing straight ahead. Go far enough that you can feel the effort in your hips, but don't overdo it.
==Ice==
Using [[Cryotherapy - Ice for Healing|Ice]] on the site of the pain can help reduce the swelling and pain, but it does not seem to help address the root cause. Using ice is appropriate as part of a broader approach to treating ITBS.
==Ibuprofen==
[http://en.wikipedia.org/wiki/Non-steroidal_anti-inflammatory_drug NSAIDs] like [http://en.wikipedia.org/wiki/Ibuprofen Ibuprofen] will help mask the pain and can reduce the inflammation of ITBS, but they can also retard the healing process<ref name="nsaid"/>. I would not recommend using Ibuprofen for ITBS.
==Worn Shoes==
It is possible for badly worn shoes to change your biomechanics enough to trigger ITBS. It's worth checking your shoes for excessive wear; not the tread on the outsole, but the midsole foam. Feel the thickness of the sole and see if it is significantly thinner in some sections, such as where the ball of the foot presses.
==Biomechanics==
Poor biomechanics can cause ITBS, so having someone evaluate your running form may help. Another approach is to have someone video tape your running and check it for good form.
==References==
<references>
<ref name="nsaid">http://www.caringmedical.com/sports_injury/nsaids.asp SPORTS INJURIES, NSAIDs: Why We Do Not Recommend Them</ref>
</references>
