Itiotibial Band Syndrome

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Iliotibial Band Syndrome



Running and cycling are great ways to get in shape or just to stay active. It seems more and more people have jumped onto the bandwagon and trying to get fit but when you do start exercise and running you have to watch out for your knees. When you are an avid runner one very prominent injury that causes knee pain is called iliotibial band syndrome also known as ITB. This is most likely due to over usage of the iliotibial band which runs from the outside of the knee to the hip joint. (Pribut 1)
When you experience ITB syndrome your symptoms may vary but the foremost symptom is PAIN! This pain can be located in many places running along the outside of your leg but most people experience the pain on the outside of the knee. Sometimes the pain can radiate up the side of the thigh. The hip could also have a snapping sensation when you begin to straighten your legs this is due to the friction that is being caused by the band. (Iliotibial Friction 1)
As I mentioned before this is usually caused by over usage of the ITB but there are many other factors that can contribute to this like,
§ Pronation
§ A tight IT band
§ Leg length inequality
§ Weak quadriceps muscles
The pain will worsen when you run down hills, encounter a change in surfaces or training, wear worn out shoes (Iliotibial 1) or run on crowned surfaces (Pribut 1)
If you experience ITB syndrome I know you want to get rid of the pain as soon as possible and get back on the track or bike. First things first, you can try a self-treatment especially if it is in the beginning stages. Some things you can work on includes:
§ Temporary decrease in training
§ Side stretching
§ Avoiding crowned surfaces
§ Avoid running on a track
§ Shorten your stride
§ Wear motion control shoes to limit pronation
§ Carefully examine your training
§ Strengthen your hip abductors
If you find that your self-treatment is not working a visit to the p...