What is Iliotibial Band Syndrome?
Iliotibial band syndrome is a common injury that usually presents with pain on the lateral aspect of the knee. It is an overuse injury often seen in runners.
Iliotibial band is a strong thick band of tissue that runs down on the outside of your thigh. Iliotibial band inserts on the top lateral part of your tibia bone (shin bone) and this band can be injured if you repeatedly bend your knee.
Causes of Iliotibial Band Syndrome
Iliotibial Band Syndrome is caused by excessive friction between the ITB and the shin bone. ITBS is an overuse injury, factors such as an increased running distance and different running surface can bring on the condition. Feet problems like flat feet, high arches, legs length discrepancy can also cause the ITBS.
Other causes could be:
lack of stretching
you overwork or you run very long distances
not resting between your workouts
wearing worn out shoes and not good quality shoes
running downhills or in a very uneven surface
Symptoms of ITBS
Aching, burning, or tenderness on the outside of your knee
Feeling a click, pop, or snap on the outside of your knee
Pain up and down your leg
Warmth and redness on the outside of your knee
Tips for Iliotibial Band Syndrome
Some basic steps can help ease the pain and swelling:
Avoid activities that trigger the pain.
Stretch the tensor Fasciae latae and the outside of your thigh
Alternate heat and ice on the outside of your knee
Use friction massage on the area by yourself
Use better shoes if the current one are not great
How Can I Prevent Iliotibial Band Syndrome?
To help prevent IT band syndrome, you can:
Allow plenty of time to properly stretch, warm up, and cool down.
Give your body enough time to recover between workouts or events.
Run with a shorter stride.
Run on flat surfaces or alternate which side of the road you run on.
Replace your shoes regularly.
Stretch before and after physical activities.
Use a foam roller to loosen up the outside of your thigh and knee.