Iliotibial Band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the hip and outside of the knee joint.Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result. Sudden increase in levels of activity, such as runners who increase their mileage, often develop iliotibial band syndrome.
Treatment of ITBS begins with proper footwear, icing the area of pain, and a stretching routine. Soft tissue techniques, such as Active Release Techniques (ART), help to treat the muscles responsible for ITBS. These muscles include the gluteus medius, gluteus maximus, Tensor Fascia Latae and the lateral quadriceps muscle. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help.
At Advanced Rehabilitation, your care and treatment is our utmost concern. Should you feel any discomfort, we encourage you to make an appointment. Preventative care is crucial to maintaining a healthy, active lifestyle.
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Would also strongly recommend strengthening the gluteus medius as a preventative measure. Since I've started these exercises, I haven't suffered from ITB syndrome.
ReplyDeleteRecommended exercise: lay on the floor on your side with your back against a wall. Make sure you are on one side with your back flat against the wall and a neutral spine.
Rotate the foot that's on top ninety degrees up so it's parallel to the wall and pointed toward the ceiling. While keeping your leg straight and your hips parallel to the wall, raise your leg toward the ceiling as far as you can, sliding your leg along the wall. Hold for 20 seconds, relax for two seconds, then repeat four more times. Switch sides and repeat.
You likely won't be able to complete this for the first few sessions, but build into it. Do this excercise twice a week as maintenance and injury prevention.