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Just wanted to share my ITBS success story.
6 months ago on my final long distance run for the brighton marathon my knee went and i was struck down by ITBS... even after 4 months i couldnt run more than 1km without the friction kicking in...
Earlier today I ran my first 5km in a respectable 22 minutes ish..
After months of doing clams, leg lifts, accupuncture, foam roller, and a little despair a PT put me onto plyometrics..
Although I would stress the early core work laid the foundation for doing box jumps and hops etc and I returned to running using a fast tracked bupa beginners 5km program - i didnt just go out there and do it!
Anyway my knee no longer wobbles when i do single leg squats and my core stability is in a different league to what it was... confidence is back up and now going to pace myself back up to 10km for xmas followed by the marathon plan - fingers crossed this time!