ILIOTIBIAL BAND SYNDROME

What is Iliotibial Band Syndrome?

It is pain and inflammation on the outside of the knee. The IT band is a fibrous band on the outside of the thigh- when it becomes tight it results in a friction syndrome by rubbing against the femur as it runs along the knee joint or hip joint. The symptoms you experience are usually sharp pain on the outside of the knee and/or progressively worse pain throughout a run.

Causes?

 There are several things that can make you more susceptible to iliotibial band syndrome. The following would/could contribute to the injury:

1. Weakness of the quadriceps and hip lateral rotators, and probably weakness of the gluteus maximus
2. Bowed legs
3. Uncorrected overpronation,
4. Leg length discrepancy
5. Hard downhill running
6. Excessive speed work
7. Running on banked surfaces

Treatment

In order to combat the pain and train properly, treating the cause of the problem is important. You may have to try multiple modalities until you find the culprit!

1. Rest and ice
2. Stretching
3. Switch to softer surfaces
4. Shoes with ample heel support and rearfoot cushioning
5. Strengthening the quadriceps, hip lateral rotators, and gluteus maximus
6. Stretching the IT Band, quads, and hip rotators, as well as gluteus maximus

Exercises for Iliotibial Band Syndrome

Stretches = 3 sets, 20-30 sec hold; For Strength = 2=3 sets, 12-15 reps