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All Archived Updates for:

The Complete Guide to IT Band Syndrome

This page lists all 133 updates for one book on PainScience.com, The Complete Guide to IT Band Syndrome. See also:


showing of all-time updates

LDec 22The Complete Guide to IT Band Syndrome — New content, iliotibial tightness chapter — Added a fascinating and extreme case study that perfectly illustrates the potential relationship between ITBS and patellofemoral pain (though still exasperatingly unclear). Includes audio version.
SMay '23The Complete Guide to IT Band Syndrome — Improvements, knee pain diagnosis — Added information about pain referral from the hip joint, plus some other minor clarifications.
SJun '22The Complete Guide to IT Band Syndrome — Small improvement — Added some useful reader perspective on their experiences asking surgeons for assistance.
MFeb '22The Complete Guide to IT Band Syndrome — Minor improvement — Added significantly more information about proximal tibiofibular joint injury. Not many readers need it, but it will be helpful for those who do.
L2021The Complete Guide to IT Band Syndrome — New section, about the “dysfunctionality” of the tensor fascia latae muscle.
S2020The Complete Guide to IT Band Syndrome — Minor edit — Modernized the homeopathic arnica section.
L2020The Complete Guide to IT Band Syndrome — New chapter, regenerative medicine.
M2020The Complete Guide to IT Band Syndrome — Science update, hip strengthening — Added a scrap of new data about hips tiring faster in ITBS patients, useful mostly as an example of inconclusive research — but we try to work with what we have.
S2020The Complete Guide to IT Band Syndrome — Science update, pain-killers — Added citations to evidence that NSAIDs may actually impair healing.
L2020The Complete Guide to IT Band Syndrome — New chapter, slue-footed posture.
L2020The Complete Guide to IT Band Syndrome — Major science update — Updated the discussion of inflammation with an important new subsection, “The other side of the story: don’t count inflammation out quite yet,” based mainly on the fascinating research of Dakin (among others).
L2020The Complete Guide to IT Band Syndrome — New chapter, case study.
S2020The Complete Guide to IT Band Syndrome — Correction and editing, pacing chapter — I removed a digression because it was based on an error about the relationship between stride rate and running speed. And I did some general editing while I was here.
M2020The Complete Guide to IT Band Syndrome — New chapter, skiing considerations.
S2020The Complete Guide to IT Band Syndrome — Added sub-topic, hard and soft knee bracing — Expanded the scope of the section to include soft and hard bracing as well as taping and strapping.
L2019The Complete Guide to IT Band Syndrome — Major upgrade, hip and thigh pain section — Much clearer and more thorough integration of greater trochanteric pain syndrome.
L2019The Complete Guide to IT Band Syndrome — New section, post-surgical lateral knee pain.
S2019The Complete Guide to IT Band Syndrome — Minor improvement — Added more detailed explanation of testing popliteal tendon.
L2019The Complete Guide to IT Band Syndrome — New section, all about joint noise.
L2019The Complete Guide to IT Band Syndrome — Edited and expanded, resting chapter — Added a new basic concept to the introduction, added discussion and recommendations about total rest, and clarified several other points.
M2019The Complete Guide to IT Band Syndrome — Science update, regenerative medicine section — Added brief discussion of the poor state of evidence for stem cell therapy, citing Pas et al.
M2018The Complete Guide to IT Band Syndrome — Science update, resting and load management — Explored evidence-base and scientific plausibility of resting recommendations.
M2018The Complete Guide to IT Band Syndrome — New section — Not an important new section, just some interesting extra colour.
L2018The Complete Guide to IT Band Syndrome — New section — A new standard chapter for most PainScience.com tutorials summarizing several key concepts about placebo.
M2018The Complete Guide to IT Band Syndrome — Science update — Added some minor but interesting new points and citations about IT band anatomy.
L2018The Complete Guide to IT Band Syndrome — New section, symptoms — Although this book goes into great detail about diagnosis, strangely it was missing a simple thorough list of symptoms. A reader brought this to my attention, and I’ve corrected it. It’s a strange loose end to be tying up more than a decade into the project, but there you have it.
M2018The Complete Guide to IT Band Syndrome — Improvements, hip strengthening section — Basically a continuation of the February reboot of this chapter, tying up some loose ends, adding some colour and detail.
L2018The Complete Guide to IT Band Syndrome — Major science update, hip strengthening chapter — After a long delay, I finally came back to the topic of hip weakness and just started over, reviewing the evidence from scratch. No change to the bottom line, but now more persuasive, thorough, and fully up-to-date.
L2018The Complete Guide to IT Band Syndrome — New section, on leg length differences.
S2017The Complete Guide to IT Band Syndrome — Science update, stretching section — Cited and discussed the implications of Eng 2015, which purports to show that the IT band uses elastic energy to enhance running efficiency.
M2017The Complete Guide to IT Band Syndrome — Science update, stretching section — Added important discussion of the implications of Willett et al.
M2017The Complete Guide to IT Band Syndrome — Upgraded, tightness discussion — Made a few changes and added a few new paragraphs exploring the implications of Willett et al.
L2017The Complete Guide to IT Band Syndrome — Rewritten — Six years after the last re-write, another major renovation of the topic of hard-surface running and shock absorption: new ideas and advice spelled out and supported much more thoroughly.
S2017The Complete Guide to IT Band Syndrome — Minor upgrade — Added evidence from a new dissection study and edited the whole section for currency and clarity. Time flies: it’s been a long time since I last looked at this topic!
S2017The Complete Guide to IT Band Syndrome — Science update — Cited a useful new review of studies of instrument-assisted soft tissue mobilization (IASTM) — scraping massage — plus some general cleanup and clarifications about IASTM.
S2017The Complete Guide to IT Band Syndrome — Minor addition — Added peroneus longus to the list of muscles to massage, because of evidence that it contributes to IT band tension.
M2017The Complete Guide to IT Band Syndrome — New topic — A much more encouraging new conclusion to this section, endorsing simple massage for a simple reason.
M2016The Complete Guide to IT Band Syndrome — Science update — Added information about the Ober test, finally — and the brand new evidence that it doesn’t measure IT band tightness after all.
S2016The Complete Guide to IT Band Syndrome — Minor update — Added general perspective on the efficacy and safety of orthopedic surgeries.
L2016The Complete Guide to IT Band Syndrome — New section — Important new evidence that undermines my own debunking, thoroughly acknowledged and analyzed.
M2016The Complete Guide to IT Band Syndrome — Science update — Significant revision in light of (finally!) good new evidence about natural running and injury prevention.
M2016The Complete Guide to IT Band Syndrome — Update — Careful and thorough editing/update of NSAID recommendations, especially with regards to safety.
S2015The Complete Guide to IT Band Syndrome — Science update — Discussed the implications of some (weak but noteworthy) evidence about screening for the risk of lower limb injuries in athletes.
S2015The Complete Guide to IT Band Syndrome — Minor science update — Added citation to shore up evidence that taping tinkers with knee sensation.
S2015The Complete Guide to IT Band Syndrome — Minor science update — Citation of Collins 2008, a review of icing evidence (or the lack of it), plus a few related edits.
M2015The Complete Guide to IT Band Syndrome — Expanded — Added several items that might cause diagnostic confusion.
M2015The Complete Guide to IT Band Syndrome — New sub-topic — Added IT band plungering. No really! If it’s stuck, suck it!
M2014The Complete Guide to IT Band Syndrome — New item — Added a brief but well-researched review of platelet-rich plasma injection.
L2014The Complete Guide to IT Band Syndrome — New section — A short new section, finally, on PRP injections. I’ve also published a more detailed free article about this.
M2014The Complete Guide to IT Band Syndrome — Updated — Added good news story from a reader about a case with a cyst, and improved the information about cysts at the same time.
L2014The Complete Guide to IT Band Syndrome — Major update — The first complete professional editing of this book has now been completed. Although the difference will not be obvious to most readers, several hundred improvements and corrections were made, and it is definitely a smoother read.
S2013The Complete Guide to IT Band Syndrome — Science update — Added a bad-news citation. Sorry about that.
S2013The Complete Guide to IT Band Syndrome — New case study — Added a fascinating and extreme example of the effect of running style from a case study of an ultra-runner.
M2013The Complete Guide to IT Band Syndrome — Science update — A particularly “good news” science update about how running is, counterintuitively, actually pretty good for joints — not hard on them.
M2013The Complete Guide to IT Band Syndrome — Update — A new introduction for the chapter about the trend of anti-running “science.”
M2013The Complete Guide to IT Band Syndrome — Updated — Added more detail and a couple examples.
S2013The Complete Guide to IT Band Syndrome — Minor update — Minor but nice: a really good new quote adds some entertaining and genuinely fascinating perspective to this section.
S2013The Complete Guide to IT Band Syndrome — Minor update — Upgraded risk and safety information about Voltaren Gel.
M2013The Complete Guide to IT Band Syndrome — Product upgrade — Audiobook version now available. See the announcement for more information.
S2012The Complete Guide to IT Band Syndrome — Minor update — Added some fun stuff and context about IT band anatomy.
M2012The Complete Guide to IT Band Syndrome — Expanded — Added much more detailed self-help information for trigger points.
S2012The Complete Guide to IT Band Syndrome — Science update — Weak but interesting new evidence on natural running and injury prevention.
S2012The Complete Guide to IT Band Syndrome — Science update — Added evidence from the first foam rolling research ever done.
L2012The Complete Guide to IT Band Syndrome — Major update — Numerous significant clarifications, revisions, and new references, and a generally stronger recommendation.
M2012The Complete Guide to IT Band Syndrome — Rewritten — Now about four times more detailed than before and much more strongly focused on the positive, what my final recommendations are, and how to “put it all together.”
M2012The Complete Guide to IT Band Syndrome — Nice upgrade — After years of procrastination, I have finally created a video demonstration of a tricky ITBS stretch! About time!
L2012The Complete Guide to IT Band Syndrome — New section — New standard section I’m introducing to most of the tutorials to “manage expectations.” Too many readers assume there’s going to be a specific miracle treatment plan.
S2012The Complete Guide to IT Band Syndrome — New diagram — Nice new diagram, “Key locations for massage treatment of ITBS.”
S2012The Complete Guide to IT Band Syndrome — Minor update — Very simple swimming tip added. Hat tip to reader Eric C.
L2012The Complete Guide to IT Band Syndrome — Major update — Rewritten and expanded, much clearer and more detailed. Not much new science, though — ITBS+orthotics science is pretty scarce!
S2012The Complete Guide to IT Band Syndrome — Minor update — Added a paragraph about elliptical machines.
S2012The Complete Guide to IT Band Syndrome — Minor update — Added an example of surgery gone wrong.
L2012The Complete Guide to IT Band Syndrome — New section.
M2012The Complete Guide to IT Band Syndrome — Revised — Some modernization and clarifications. Now also discusses the notion of “just rubbing” the hot spot.
M2012The Complete Guide to IT Band Syndrome — Rewritten — Another “like new” rewrite: this section now offers much more detailed resting advice, perspective, and troubleshooting.
M2012The Complete Guide to IT Band Syndrome — Rewritten — This section is “like new” and much beefier, and links to an upgraded main contrasting article as well.
M2012The Complete Guide to IT Band Syndrome — Rewritten — Major changes: new science, new recommendations, more detail, and some explanation of the (very difficult) problem of why anti-inflammatory injections might work despite the fact that IT band syndrome doesn’t involve much inflammation.
M2012The Complete Guide to IT Band Syndrome — Rewritten — Completely revised to reflect new science and new understanding of the interaction of ice with “inflammation.”
L2012The Complete Guide to IT Band Syndrome — Rewritten — Completely revised to reflect new science and new understanding of the interaction of NSAIDs with “inflammation.”
L2012The Complete Guide to IT Band Syndrome — Major Update — Expanded and revised summary of treatment options, with emphasis on new and better recommendations about “anti-inflammatory” treatments.
M2012The Complete Guide to IT Band Syndrome — Updated — Advice on “running through” has changed, with more emphasis on the unknown but plausible risk of permanent damage.
L2012The Complete Guide to IT Band Syndrome — Major revision — Extensive editing and re-writing concerning the nature of inflammation. The main point of the section remains unchanged, but the section now does a much better job of explaining why ITBS isn’t really inflamed, and why it matters. Although not cited, this update drew heavily on some new scientific papers.
M2011The Complete Guide to IT Band Syndrome — Updated — Added new information and some pie charts about the success rate of arthroscopic surgery for ITBS.
S2011The Complete Guide to IT Band Syndrome — Minor update — Addressed some common fears about the threat of getting out of shape while resting.
L2011The Complete Guide to IT Band Syndrome — Major update — Clearer and more thorough content throughout several sections about the “Nature of the Beast” and “Diagnosis,” especially from the discussion of root causes and onwards. I am producing the audio version of this tutorial, and I am revising and improving content significantly as I go. Information about trigger points was completely re-written, and there’s a whole new section about hip and thigh pain.
M2011The Complete Guide to IT Band Syndrome — Updated — Modernization and revision for clarity.
L2011The Complete Guide to IT Band Syndrome — New section — Stretching is such a hot topic that I decided to break the discussion up with a new section focused on stretching the IT band itself. It was inspired by important new scientific evidence: researchers have found that IT band stretching is not a very moving experience …
L2011The Complete Guide to IT Band Syndrome — Major update — Significant modernization and clarifications. Much better description of why this kind of stretch might be worth trying.
S2011The Complete Guide to IT Band Syndrome — New science — Added more anatomical evidence that the IT band is particularly impossible to stretch or even move.
L2011The Complete Guide to IT Band Syndrome — New section.
S2011The Complete Guide to IT Band Syndrome — Minor update — Clarifications about the location of IT band syndrome pain.
M2011The Complete Guide to IT Band Syndrome — Updated — Added new research evidence that stretching doesn’t prevent injuries, including (of course) ITBS.
S2011The Complete Guide to IT Band Syndrome — New video — Section now includes a new video, summarizing myths and treatment mistakes.
S2011The Complete Guide to IT Band Syndrome — Minor update — Added reference to Kong et al, about the effect of shoe wear.
S2011The Complete Guide to IT Band Syndrome — Minor update — Added a reference about the poor overall quality of online information about common injuries. See Starman.
M2011The Complete Guide to IT Band Syndrome — Rewritten — Evidence about the real but surprisingly weak connection between impact forces and injury from Zadpoor et al has prompted a bunch of revision and new recommendations for runners.
L2011The Complete Guide to IT Band Syndrome — Major update — Major improvements to the table of contents, and the display of information about updates like this one. Sections now have numbers for easier reference and bookmarking. The structure of the document has really been cleaned up in general, making it significantly easier for me to update the tutorial — which will translate into more good content for readers. Care for more detail? Really? Here’s the full announcement.
L2011The Complete Guide to IT Band Syndrome — New section.
L2011The Complete Guide to IT Band Syndrome — New section — Finally, long overdue, a new section on this topic.
M2011The Complete Guide to IT Band Syndrome — Important new info — Where’s the fire? Recently I published a major new article about repetitive strain injuries, in which I explain that these injuries are rarely actually inflamed. Instead of being “on fire,” excessively stressed tissues tend to break down without inflammation — a kind of rot. For the full scoop on inflammation and repetitive strain injuries, see: Guide to Repetitive Strain Injuries: Five surprising and important ideas about repetitive strain injuries for patients and professionals.
L2010The Complete Guide to IT Band Syndrome — New section — New short section for both this book and the patellofemoral pain book covering potentially confusing alternative diagnoses, such as politeal artery entrapment syndrome (PAES).
L2010The Complete Guide to IT Band Syndrome — Overhauled — Rewrote section to accommodate some new science. The new evidence is interesting, but not particularly illuminating: it mostly just emphasizes how we really (still) don’t know if IT band tightness is actually a problem.
S2010The Complete Guide to IT Band Syndrome — New cover — At last! E-book finally has a “cover.”
M2010The Complete Guide to IT Band Syndrome — Minor update — Updated the nutraceuticals item with information about a new study of glucosamine for knee pain.
L2010The Complete Guide to IT Band Syndrome — New section — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
L2010The Complete Guide to IT Band Syndrome — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
L2010The Complete Guide to IT Band Syndrome — New section — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
L2010The Complete Guide to IT Band Syndrome — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
L2010The Complete Guide to IT Band Syndrome — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
L2009The Complete Guide to IT Band Syndrome — Two massage sections significantly revised and expanded: IT band massage, foam rollers, and Graston Technique® and .
L2009The Complete Guide to IT Band Syndrome — Substantive update today, a whole new section,
L2009The Complete Guide to IT Band Syndrome — Wow, that’s probably the longest I’ve gone without updating this tutorial! (I was quite preoccupied with upgrading the neck pain tutorial over the summer.) However, better late than never, a solid update: although brief in terms of wordage, I’ve just revised to include Voltaren® Gel, an excellent treatment option for ITBS that only recently got into my radar. This update it is a freebie: you can read all about it in a free article as well as here in the tutorial.
L2009The Complete Guide to IT Band Syndrome — New section: “.” Also did a little minor re-organizing of some content.
L2009The Complete Guide to IT Band Syndrome — The visual design of the site was upgraded over the past several days. Although this is not an update to the content of this tutorial, it is nevertheless a significant upgrade for all of them — like publishing new editions of books with better typesetting and layout. The new design is even cleaner and reader-friendly; it now looks that good in most web browsers; and pages load as much as 50% faster. Many under-the-hood improvements will make it much easier for me to improve tutorial content. The tutorials are now well-oiled machines of digital publishing goodness.
M2009The Complete Guide to IT Band Syndrome — Added an important new evidence from a 2008 paper in American Journal of Sports Medicine showing that strengthening, stretching and coordination exercises are ineffective at preventing iliotibial band syndrome.
M2009The Complete Guide to IT Band Syndrome — New sub-topic — Added a small new section about homeopathic arnica.
M2009The Complete Guide to IT Band Syndrome — Corrected some minor abuse of a reference to some research about running speed. A reader pointed out that the study I’d cited (Orchard et al) had not involved any actual experiment related to running speed, as implied by my usage. The researchers I was quoting believed that slower running could be more stressful for the iliotibial band syndrome. They had some good reasons for this belief, but had not actually proven any such thing experimentally. Hat tip to Dan for pointing this out. A reminder to visitors and customers that constructive criticism is always welcome.
M2009The Complete Guide to IT Band Syndrome — A small but important cautionary warning added to one of the treatment recommendations. It had previously been presented as a harmless and hopefully helpful stretch, but a reader pointed out that it actually has a risk associated with it — hat tip to Alberto.
S2008The Complete Guide to IT Band Syndrome — Minor update. Clarified a small but potentially vital point about the nature of the ITB “fat pad” for a reader who had been thrown off by my original wording. Discovering and correcting this sort of misunderstanding is one of the best things about publishing in this format. If an author of a book expresses something in a way that misleads or confuses readers, there’s almost nothing that can be done about it!
S2008The Complete Guide to IT Band Syndrome — A minor update: added reader Franklin Swann’s experience with the benefit of a longer stride to the section, “,” along with a new analogy to help explain that phenomenon.
M2008The Complete Guide to IT Band Syndrome — Supplemented the tutorial with a new short article about how Canadian Running Magazine botched their featured story about iliotibial band syndrome, and made a few corrections to the tutorial at the same time.
M2008The Complete Guide to IT Band Syndrome — Added information about Graston Technique® to the section “.” Also added a reference to Kinesio Taping, which seems to be growing in popularity.
L2008The Complete Guide to IT Band Syndrome — Added a new section, This was inspired by some correspondence with a reader who’d been told this by her doctor. It led to some very good ways of explaining some of the core issues in ITBS mis-management.
L2008The Complete Guide to IT Band Syndrome — Added a to sum up the practical implications of all the detailed scientific information. Also, added some new information to the introduction to make sure that readers understand that there is no miracle cure for ITBS.
M2007The Complete Guide to IT Band Syndrome — Added two more chilling mis-diagnosis tales: see “” and “.”
M2007The Complete Guide to IT Band Syndrome — Responded to reader questions with some clarifications about “.”
M2007The Complete Guide to IT Band Syndrome — Upgraded the section to include new research findings.
M2007The Complete Guide to IT Band Syndrome — Added the section Expanded the section, which now includes more reader reports of serious cases, and split part of it off to become an expanded section.
M2007The Complete Guide to IT Band Syndrome — Integrated important new ideas inspired by the discovery of research by Devan, mostly in the section “ITBFS — not quite what you (or anyone) thought it was”
M2007The Complete Guide to IT Band Syndrome — Added several clarifying details to the description of how to use the
L2007The Complete Guide to IT Band Syndrome — Revision history implemented! Sorry I didn’t think of it sooner! Added section to help readers determine the difference between iliotibial band syndrome and patellofemoral syndrome.

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