View Full Version : First IT band issues, and now my hip pops, what gives???

06-07-2007, 06:15 AM
I've had IT band issues for a couple of years... Was seeing a masseuse, but haven't tried to find her post-Katrina (yeah, I know, it's been almost 2 years).

Two weeks ago, I fast-walked a 1 mile race, and then a 5 K - I accidentally entered the 1 mi, but finished in time to do the 5K. And it was a GreekFest. During the 5K my hip started popping. I had on good running/walking shoes, and walked head up, stomach in, on a relatively flat route. No hills, but on surface streets. I wasn't doing the regulation fast walk, just my normal fast stride. Since then, most of the time when I walk, my hip pops. This is the same leg as the IT band.

I try to do a yoga for cyclists routine (DVD) once a week, and that seems to help for a little bit.

Frankly I'm tired of the IT band hurting, and now it has conspired with my hip. At least my hip doesn't pop when I'm riding, it seems to be a weight bearing thing. Any ideas on what to do? I know this isn't as serious as Jeannierides or Mr.Silver's crashes, but I'm really tired of this achy leg. :mad:

06-07-2007, 06:55 AM
Could the hip popping actually BE your (tight, ow) IT band rubbing over some part of your hip? Or is it definitely the joint itself?

06-07-2007, 07:26 AM
Could the hip popping actually BE your (tight, ow) IT band rubbing over some part of your hip? Or is it definitely the joint itself?

When I walk, I can put my hand on my hip, and feel a pop. Could be very tight muscle rubbing and not the ball & socket itself.

06-07-2007, 07:37 AM
Google for "snapping hip". Like you say, could be the IT band popping over your hip bone.

06-07-2007, 09:10 AM
Google for "snapping hip". Like you say, could be the IT band popping over your hip bone.

That was my first thought as well. It's more commonly the lower end of the IT band that causes issues, but the upper end can sometimes be a problem, in which case it would be felt on the outside of the hip.

06-12-2007, 04:09 PM
Both my husband and I have had chronic IT band syndrome and you can feel it at both attachments at the knee and the hip. The best advice I can give you is to stretch those IT bands at least twice a day, especially after you are warmed up like after riding. There are several stretches you can do and several yoga stretches that really help like the pigeon. If I don't stretch, I hurt there is just no way around it! Another thing is try one of the rollers that they sell on athletic therapeutic websites. It is a foam roller that you put on the ground and then sort of lie down on the ground with the roller under your IT band and then roll it from top to bottom, i.e hip to knee. It hurts like you know what, but it does get better after a while and it will really alleviate the pain after a while of diligent use.


06-13-2007, 12:29 AM
So once you have it - does it turn chronic? Do you have to stop running for a while? Any way to keep it from coming back?

I think I may have an issue thereabouts too. I have very mild pain now and then on the side above my knee, which may be the ITB but I am not sure.
The other end hurts too, and only mildly. It is a very small spot right under the arch of my hip that is sensitive to pressure. I have not run more than 10K lately and it did not bother me during running. It gets better when warmed up, stretched or massaged. An alternative suspicion is that it may be a bursa that is inflamed but I just don't know.

I do a stretch that was recommended for ITB syndrome where I let my leg hang off my bedside. I believe, however, that my ITB/tensor fasciae latae muscle is quite flexible. Instead I know my right hip is much more mobile than my left - but I don't know if this is hypermobility and if it is to blame. All aches and pains I've had so far have occurred only on my right leg.

Question for experiencedd sufferers: should I go to a doctor (GP? Sports specialist?) - PT? - Osteopath?

06-14-2007, 08:53 AM
The snapping/popping could be the proximal end of the ITB slipping over the grater trochanter of the femur (bony part on the outside of your thigh). While that isn't always painful initially, it WILL increase risk of a repetitive stress injury. So it should be address. Now, tightness and adhesions may be contributing. Without a complete physical evaluation, this is all speculation. So stretching and use of a foam roller would be encouraged. Try performbetter.com for a good foam roller. Also, hip and ankle stability play an important roll, as well. Internal rotation of your femur will slide the Trochanter back and forth under the ITB as you exercise. So hip strength, specifically ER rotators (glute medius, minimus, etc), is very important. Other contributing factors could be pronation of your feet, or pelvic instability. Who to see? There could be many qualified experts. I wouldn't say to only see a MD, DO, or PT. I would recommend doing a search for a local expert with good feedback from prior clients to do an eval. Likely this is an issue of biomechanics, muscle balance, and flexibility. So looking for a DO or PT might be the first place to look, but there are some good MDs and ever personal trainers that can address these things. Or if you have the resources, look nationally for an expert in the field.

Best of luck,


06-26-2007, 11:02 PM
I bought my foam rollers from my Phys.therapist but mainly use them for my quads, hams, and back.
You probably don't need that much pt for the tight hip flexors, just enough for them to show you the right way to do those stretches. Three appointments should be more than adequate.

09-20-2007, 06:44 AM

I also have IT band issues and was having weekly masasges and getting a bit of relief but never lasting. I had a major flare over the summer and was concerned that I wouldn't be able to drive for my summer vacation. My 14-year old daughter and I were driving all over New Mexico and Colorado, 2700 miles. I started having acupuncture treatments and the pain and tightness immediately subsided and went away completely after three or four treatments. The pain and tightness didn't return until a week or so ago. I returned back to acupuncture and once again after just two treatments, the pain was completely gone. I have to admit that when I'm feeling good, I'm really bad about daily stretching. I know that I need to be proactive to keep the pain/tightness away. Pain always gets my attention.

I don't know why acupuncture works but it does for me. I have not had any luck with it following an injury but always have for tightness in my back and ITB. You might give it a try and see if it helps.


09-25-2007, 01:13 PM
man, I am in the same boat!:mad:

I have been fighting with my ITB for a couple of years now. I had orthotics, they weren't helping, I ditched them after a year and a half (3 iterations of changes to the orthotics).

My hip hurts when I'm NOT running, interestingly. It hurts when I'm sitting. However, I have found that working on my calf will release my hip pain.

I ran my first timed half marathon two weeks ago, no problem. I ran up a steep trail the week after, no problem. I went to the Colorado Relay this weekend - PROBLEM! The pain at the side of my knee stopped me about halfway through my second leg!

I have the same hip hurt me on a bike, but less so.

I roll it every night. I get regular massage.

Please - tell me the answers! I haven't tried accupuncture, I dunno...

09-25-2007, 08:57 PM
Fun trivia: the IT band kind of melds into the compartments of the calf and the achilles tendon. If you can relieve your hip pain by stretching your calf, it really does make sense!

DreadPirateRoberts - I would look at your feet if I were doing your PT, too. My first thought would be to check the heel cup of the orthotics or insoles you were using. It might help you to have a deep and sturdy heel cup like on Superfeet Green insoles or Spectrum Stabilizer insoles. (or Birkenstocks). Sometimes if the heel is unstable it leads to achilles/calf issues (which could yank on your entire IT band.)

09-26-2007, 11:56 AM
Huh. Heelcup you say...interesting!

When the problem started (in the relay) I was wearing my second, not-so-sure-about-these pair of shoes (a pair of Sauconys, fairly recent purchase) - and not my tried and trusty Asics Gel Kayanos.

I took them back to the shoe store yesterday and let them look at all my shoes. They said the Sauconys were a completely different (non control type) shoe from the Asics (a control shoe).

I'm reading that control shoes can help eliminate ITB problems, so this makes sense. Even so, the shoe store was reluctant to say that the shoe is the problem.

So I bought a Patt strap http://www.fabrifoam.com/p-pattstrap.html that I probably won't see until next week.

I've done nothing so far this week.

I'm reading that ITB is made worse by sitting (which is maybe why I feel it from sitting in a deskjob all day).

And I'm freakin' - because I have a half-iron race at the end of next month!!! Eeep!