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IT band syndrome after knee replacement

Joint Replacements | Last Active: Feb 20, 2023 | Replies (164)
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@sjot4u

I had a total knee replacement 3.5 years ago. Due to excessive exercise and walking ~6-8miles/week, I have an overuse injury. I use RICE to help the knee but the ITB is still aggravated. I do not hike and can only walk 1.7 miles. I reduced my exercise regimen to mostly upper body and chair exercises. Afterwards I elevate and ice. How long will it take to get back to “normal “? If I rest it’s fine but once I work out the band gets tight. I have no problem with ROM. Thanks

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heyjoe415 | @heyjoe415 | Sep 2, 2022

I used to get ITB syndrome when I was a runner. Best advice I got was to stretch it. If you google "stretches for the ITB" you'll probably find a few. Good luck! Joe

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heyjoe415 | @heyjoe415 | Nov 28, 2022

Have you tried this simple stretch:

While standing, cross one foot over the other and keep them side by side. Bend at the waist until you feel a stretch in the ITB band of the crossed foot. You should feel the entire ITB stretch. Don't over reach. Once you feel a slight discomfort from the stretch, hold that for 30 seconds or a minute. Then slowly stand up, cross the other foot and repeat.

This is the best and easiest stretch for the ITB that I know. I ran many, many marathons and had this issue often. And of course ice it afterwards. Hope this helps.

(Oh and I've now had both knees replaced and still do this stretch.)

Joe

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