Iliotibial Band Syndrome
What is iliotibial band syndrome?
The iliotibial band is a fibrous tendon that extends down from the hip, down the outside of the thigh and inserts on the upper, outside of the shinbone. Iliotibial band syndrome develops when there is tightness and inflammation in the iliotibial band.
What will you feel?
Typically with iliotibial band syndrome, you will feel a sharp pain on the lower, outside part of your knee. The pain develops during the course of a run, but may not be noticeable once the run is complete.
Causes
Usually, iliotibial band syndrome develops as a result of significant increases in training duration and intensity. Other factors that may contribute or cause iliotibial band syndrome include:
- Weak hip abductor muscles
- Running on sloped roads
- Running downhill
- Anatomical problems
Treatment
- Take some time away from running.
- Apply ice 3 times a day for 15-20 minutes per session.
- Take an anti-inflammatory (e.g. ibuprofen).
- Correct muscle imbalances. A sports therapist can assist with specific exercises to address any imbalances.
- Stretching
and massage. Focus on the legs, hips and buttocks.
Comeback & Maintenance
- Use a foam roller to break up myofascial adhesions and loosen the iliotibial band.
- A compression wrap can assist in reducing the friction on the outside of the knee.
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