ITBS — Biomarkers & Genes: Risk & Management
Iliotibial Band Syndrome · [B] Biomarker · [G] Gene
Biomarker / Gene
Bad Score / Risk
Free Plan
Plan With Purchases
hs-CRP [B]
>1.0 mg/L
8h+ sleep, zone 2 runs, clean diet
Omega-3 2–4g/day, curcumin+piperine
Vitamin D [B]
<30 ng/mL
Midday sun 15–30 min, UV lamp
D3 2,000–5,000 IU + K2 MK-7
Omega-3 Index [B]
<8% (RBC)
Fatty fish 3×/wk, reduce seed oils
Fish oil 2–4g EPA+DHA/day
Ferritin [B]
<50 ng/mL
Red meat, organ meats + vit C
Iron bisglycinate 25–50 mg/day
Morning Cortisol [B]
>20 mcg/dL
Sleep 8–9h, cut intensity, walks
Ashwagandha KSM-66, phosphatidylserine
RBC Magnesium [B]
<4.2 mg/dL RBC
Pumpkin seeds, choc, Epsom baths
Mg glycinate 300–400 mg/evening
P1NP / CTX-I [B]
Low P1NP, high CTX-I
Protein 1.6–2.2g/kg, quality sleep
Collagen 10–15g + vit C, red light
COL5A1 [G]
CC genotype
5–7% mileage, hip strength, cadence
Collagen + vit C, gait video analysis
COL1A1 [G]
TT genotype
Eccentric hip abductors, 48h rest
Collagen + vit C, BFR training
IL-6 [G]
GG genotype
Mediterranean diet, post-run walk
Quercetin 500–1000 mg, curcumin
MMP3 [G]
5A/5A genotype
Surface variety, shoe rotation
EGCG, resveratrol, collagen + vit C
ACTN3 [G]
XX genotype
High-rep hip work, cadence drills
Creatine 3–5g/day, force plate