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Iliotibial Band (IT Band) Syndrome is a discouraging and hindering source of knee and hip pain for athletes, and is one of the most mutual causes of lateral knee pain in runners. Most cases of iliotibial band syndrome take place as the result of “too much, too soon” or poor biomechanics and may be prevented with these simple tips and listening to your body. Anatomy of the Iliotibial Band The iliotibial band is a thick layer of tissue along the outer part of the leg that runs from the hip to the knee. Irritation may occur either in the hip or the outside percentage of the knee as the iliotibial band rubs throughout the more outstanding trochanter and the lateral epicondyle of the femur. Iliotibial Band Syndrome Symptoms Symptoms of iliotibial band syndrome include pain at the outside share of the knee that is worse when bending or extending the knee, such as for the duration of running or cycling Other sensations or changes include pain on the outside portion of the hip over the dandier trochanter. Causes of Iliotibial Band Syndrome Tightness in the iliotibial band is a mutual cause. Weakness in the muscles around the hip and buttocks (gluteus muscles) may cause exuberant hip and leg rotation, resulting in increased stress on the iliotibial band. Other components that may lead to IT band syndrome include running on a sloped surface such as the beach or road and exuberant pronation or rolling in of the foot. Iliotibial Band Syndrome Prevention Iliotibial band syndrome may be prevented by avoiding overtraining, permitting for adequate recovery and rest, following a regular stretching and strengthening program and selecting proper running shoes for your running style. Treatment of Iliotibial Band Syndrome Ice massage to the painful area for 10 to 15 minutes after workouts may decrease the pain. For acute injuries (less than 2 weeks) anti-inflammatory medications such as ibuprofen (Motrin or Advil) or naproxen (Aleve or Naprosyn) may help with pain and irritation. In chronic injuries there is less inflammation of the tissue, therefor acetaminophen (Tylenol) may be more appropriate. Iliotibial Band Stretches Stretching of the iliotibial band is an primary element of proper rehabilitation if the band is tight. One simple stretch is to stand and cross your injured leg behind your uninjured leg and bend over to touch your toes. A more innovative version of this exercise is to then extend the arms overhead and tardily reach to the opposite side (for the right IT band, extend the arms to the left) and then proceed the stretch as the arms reach for the floor. As you carry out this exercise, you will have to feel the stretch in the side and back on the hip. If you experience pain or muscle spasm then reduce the motion for the duration of the stretch. The seated IT band stretch is performed while sitting on the floor with the legs out straight. Bending at the hip and knee, take the injured leg and cross it over the uninjured leg. Twist the upper body towards the injured side to proceed the stretch. An substitute method is to tardily extend the knee and leg of the tight IT band to increase the stretch. Seated Iliotibial Band Stretch The”Figure-4′ stretch is an exercise that may be done while seated at a desk. While seated, cross the ankle of the injured leg on top of the opposite knee. The stretch may be extended by either lightly pushing the flexed knee down towards the floor or by leaning forward at the waist and permitting your body weight to increase the stretch. Hold the stretch for 5 to 10 seconds and then tardily relax. Foam Roller Stretch A foam roller is a great tool to break up scar tissue and aid with myofascial release of the iliotibial band. The stretch is performed by rolling the injured leg back and forth throughout the foam roller. Focus on the hip and outside portion of the thigh. The exercise may be done daily for assorted minutes. Try the rolling with the knee straight and the knee flexed. Gradually increase the amount of time each week. Strength Exercises for Iliotibal Band Syndrome Strengthening the gluteus muscles is also primary in iliotibial band syndrome. Step lunges and leg squats may aid increase gluteal muscle strength and are prevent exuberant hip internal rotation and added stress all over the knee and iliotibial band. For athletes that are attempting to rehab from IT band syndrome, a gradual approach to strength training of the gluteal muscles is recommended. Side Leg Lifts Side leg lifts focus on strengthening the lateral gluteal muscles as well as instructing the athlete the rectify muscles to focus on. Side leg lifts are performed lying on the side, with the injured leg on top. Keeping the hip and knee straight, tardily lift the top foot twelve to twenty-four inches directly above the bottom foot. Hold the position for 5 to 10 seconds and tardily return the leg to the starting position. Focus on using the gluteal muscles and not the lateral thigh muscles to lift the leg. Repeat this exercise 5 to 10 times in sets of 2 or 3. Hip Hitches (Pelvic Drop) Exercises Hip hitches or pelvic drop exercises are another method of bettering gluteal muscle strength. Stand on a step or elevated platform with the injured leg. The unaffected side ought to hang off the edge of the step. Slowly relax your hips and the pelvis must tilt down towards the unaffected leg as the foot lowers. Concentrate on contracting the gluteal (buttock) muscles on the standing leg and fetch the hips back to a straight position. Wallbangers Wallbangers aid provide another method of bettering gluteal muscle strength. Stand perpendicular and one to two feet away from the wall with the injured hip towards the wall. With arms extended out in front, tardily drop and twist away from the wall until the hip lightly contacts the wall. Don’t hold this position – return to the starting position. As you carry out this exercise, you must feel the gluteal muscles in the hip nearest to the wall contract as you return to the upright position. Frontal Plane Lunges Frontal plane lunges are another simple exercise that increase gluteal muscle strength. Standing with the feet shoulder-width apart, tardily step to the right and lower the body into a squat position. Shift the body weight from the left to the right leg and rise from the squat position as you fetch the left leg back beneath your body. Repeat the exercise in the opposite direction by stepping to the left and repeating the above steps. Sample Exercise Program Week 1
Week 2
Key Points to Remember for Iliotibial Band Syndrome There are various key points to do not forget with iliotibial band syndrome. The focus must be on stretching of the iliotibial band and strengthening the muscles around the hip since weakness in these muscles oftentimes is the crucial cause of the injury. Limiting increments in running mileage to approximately 10% weekly may support prevent injuries from “too much, too soon”. Proper stretching after warming up and before cooling down may aid prevent re-injury.Sometimes, worn running shoes with poor arch support may lead to exuberant pronation of the foot and increased stress on the iliotibal band. Remember that most running shoes last for 300 to 400 miles and need to be replaced. Having an expert at a running shoe store may aid in selecting the proper shoe for your foot and running style. Don’t forget the importance of recovery and moderation in an exercise program. While a little soreness is a sign that your body is adjusting to the increased training, pain is your body’s signal to slow down. Return to Running and Activity The often-asked question of most runners and endurance athletes is when they may return to running with iliotibial band problems. A gradual return to running may start out once an athlete may carry out the exercises without pain. While person results may vary, most iliotibial band syndrome cases resolve with 4 to 6 weeks of rehabilitation. A return to running program will have to focus on proper biomechanics and refrain from triggering components (sloped or uneven surfaces). Studies have shown that more immediate paced running has less botheration of the iliotibial band due to the flexed position of the knee at foot strike versus slow paced jogging. We commend easy and short fast-paced running on alternating days on flat ground for the introductory week with a gradual return to longer, slower paced runs over the next 2 weeks. Additionally, avoiding downhill running or on sloped surfaces (side of the road) may aid prevent re-injury. |
