December 27, 2016
Inflammation and pain of the outside of the knee where the ilåiotibial band inserts.
The Iliotibial Band (IT Band) is a large band fascia that runs down the outside of the leg and attaches into the out of the knee.
Usually will hurts approximately 2 inches above the outside of the knee where the IT Band rubs over the large femur bone.
Dull ache that starts around mile one or two and lingers until you stop and it goes away.
Severe cases can lead to sharp pain, as well as swelling of the outside of the knee
Worn out shoes
Workout surfaces: downhill, indoor banked surfaces
Ramping up training too quickly
Restore flexibility to the fascia
Ice: 15-20 minutes
Foam rolling lower extremity muscles [not only the IT Band]
Non-weight bearing: swimming or pool running
Biking or rowing
Foam roll IT Bands as well as hamstrings and quadriceps muscles
Warm up well before workouts
Avoid hard workouts on downhill surfaces and indoor tracks
Stretch the gluteus muscles
I'm busy working on my blog posts. Watch this space!
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