Iliotibial Band Syndrome

Definition:

• 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.

Symptoms:

• 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

How?

• Bowlegs

• Worn out shoes

• Workout surfaces: downhill, indoor banked surfaces

• Ramping up training too quickly

Treatment:

• Restore flexibility to the fascia

• Ice: 15-20 minutes

• Foam rolling lower extremity muscles [not only the IT Band]

Alternate exercises:

• Non-weight bearing: swimming or pool running

• Biking or rowing

Preventative Measures:

• 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