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


Featured Posts
Posts are coming soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square