IT Band Syndrome or Iliotibial Band Friction Syndrome is a condition that
results in pain on the outer side of the knee. The iliotibial band is a thick band of tissue along the outer side
of the thigh. It attaches to the Tensor Fascia muscle on the front,
outside area of the hip and the gluteus maximus muscle of the butt. As the IT band courses down the
side of the leg it covers the boney area on the outside of your knee. Symptoms arise at
the spot where the band rubs against the outer side of the knee
joint. Certain body mechanics and muscle imbalances may cause increased
friction and result in symptoms. Initially, you will experience
the pain after running a certain distance and the pain will subside
after the run. As symptoms progress, walking or going up and down
stairs becomes painful.
Recent research conducted on runners at Stanford University has shown promising results. These athletes were performed a series of gluteal strengthening exercise. These muscles may help reduce strain on the and allow the area to function more efficiently. These exercises are part of the program presented in The
Injured Runner – A Balanced Solution.
Frequent stretching of the ITB and gluteal muscles can improve your symptoms. Spend at least five to ten minutes twice per day working the area. There are several contortions described as ITB stretches. Try them all until you find a position that stretches the area near the pain. See ITB and Gluteal stretches.
Arch supports or orthotics (custom foot supports)
may be able to support the foot in a way that reduces strain
on the IT band. If you have a high arch you may benefit from
an insole that provides more cushioning.
An anti-inflammatory cream may help reduce the pain and inflammation. ProZ is a new product that contains ibuprofen
as well as a blend of homeopathic remedies.
Deep tissue friction massage is a treatment that some brave
(or desperate) runners try. There is actually a study that reported
this type of treatment to be ineffective. However, I know runner’s
that will tell you it made a difference for them.
IT Band Syndrome or Iliotibial Band Friction Syndrome is a condition that
results in pain on the outer side of the knee. The iliotibial band is a thick band of tissue along the outer side
of the thigh. It attaches to the Tensor Fascia muscle on the front,
outside area of the hip and the gluteus maximus muscle of the butt. As the IT band courses down the
side of the leg it covers the boney area on the outside of your knee. Symptoms arise at
the spot where the band rubs against the outer side of the knee
joint. Certain body mechanics and muscle imbalances may cause increased
friction and result in symptoms. Initially, you will experience
the pain after running a certain distance and the pain will subside
after the run. As symptoms progress, walking or going up and down
stairs becomes painful.