Originally Posted by knuckledragger
I'm regular and my left outer knee was killing me toward the end of the day once. I shrugged it off as just being out of shape early season, but after seeing a physical therapist it turns out I've got ITBS.
Has anyone ever had this? It's really common in long-distance runners, but I can't find anything about snowboarders getting it.
Thanks for sharing any stories or advice!
Yup I have it due to many other things going o within my knee and related muscles.
I had dislocated my knee years ago which is the main reason I keep suffering from this problem.
Another popular reason that people get this is running. Running can affect patella tracking.
When I riding i wold get a searing pain on the outside of my quad (leading leg same as previous patella trauma) and I would have to come down the mountain due to pain and also not having proper control of my body. My riding would get very sloppy.
So physio had work on it (extreme massage/trigger point) as it was so tight that stretching was going to pull my kneecap to the side even more.
There is a 4 point stretch you can do if its not too tight. Its best to look up videos but here is a informational page:
The best damn IT band stretch ever « b-reddy.org
The best thing you can do at home is roll out the IT band by using a foam roller or if you don't have that a large pop bottle filled with liquid or ice will work too.
You will want to make sure that a few other things are in check too. That you VMO (small muscle that bulges at inside of knee) is activated. You can rest your leg on that foam roller and rotate it out and do simple leg lifts, not lifting your knee off the roller. If this muscle is working it will stop the muscles on the outside of the leg from trying to do all the work.
Check how tight your hamstrings and glutes are. Regular stretching especially the glutes helps. Also make sure that your Glute muscles are activated.
Lay on your side and tuck your legs a little up on top of each other. Make a clam movement with your legs.
I know I have added a few other things here which may not be specific to your problem, but it doesn't hurt to do all these anyway to help keep proper tracking of your patella.
Most exercises for this issue can be done while watching TV.