Iliotibial Band Syndrome (ITBS)
Iliotibial Band Syndrome (ITBS) is amongst the foremost common overuse injuries among runners. It happens once the iliotibial band, the ligament that runs down the skin of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. once the IT band is not operating properly, movement of the knee (and, therefore, running) becomes painful. IT band pain will be severe enough to fully sideline a runner for weeks, or maybe longer.
Running season has arrived and many of you needed to hit the ground running, however instead, you hit the bottom hurting…hurting on the surface of your knee. If that’s the case, you may have iliotibial band syndrome (ITBS) or IT band syndrome for brief. IT band syndrome is an overuse injury that’s common in endurance athletes like runners and bikers. It affects a tissue that runs from the side of your hip all of the manner down past your knee. Most of the time, the inflammation manifests itself as pain on the surface of the knee. It is unbelievably painful and is usually a frustratingly stubborn injury to manage. One fast check up on the anatomy below will assist you understand that the reason for the pain is anywhere from the hip to the knee, therefore getting to the root cause is a bit tough, however here are some solutions to a number of of the foremost common causes of IT band syndrome.
Technically, IT band syndrome is an overuse injury. It’s quite a deceptive classification since there are typically different factors than overuse, however approaching IT band syndrome as an overuse injury is a very important beginning towards recovery. once icing and resting for a number of days, you will ought to change up your training programme. typically this will be as straightforward as avoiding repetition. attempt changing your running route or getting far from the treadmill or track for a jog outside. If moving into form or increase your endurance is your goal, attempt some cross-training while you slowly work up your mileage. keep in mind that whereas overuse is sometimes one in every of the causes of IT band syndrome, there are typically different factors contributing to your pain, therefore a number of the opposite interventions below could also be necessary.
2. Tight Tissues
Tight muscles in your hips or on the side of the leg is a significant causative issue thereto band syndrome. All of those tissues are connected, therefore even if the placement of the pain is within the knee, the hips will the area be the realm that require the foremost attention.
Stretching the IT band and therefore the connected muscle is fairly easy. simply cross your legs, keeping the affected leg in back. Lean far from the painful leg till you are feeling a stretch the side of the leg. Hold that for thirty seconds and repeat five times.
Additionally to stretching, success by utilizing foam rolling or work with a ball to slow down tight tissues and unharness any tightness in your hip muscles. I highly encourage you to stretch and roll each of your legs as tight tissues on one leg will cause pain on the other side. If there still appears to be some lingering tight spots once you are attempting the at-home solutions, you will ought to see an expert for a few individualised active work.
3. Weak Hip Muscles
Researchers at Stanford found that weak hip muscles is one in every of the most important reasons individuals catch on band syndrome. Weak muscles within the hip tend to cause your running type to interrupt down, that puts plenty of stress on the tissues within the knee. To strengthen the muscles most typically affected, you’ll be able to attempt a number of the exercises recommended at this link. additionally, another one in every of my favorites (pictured below) is remarked as “the clam.” whereas on your side, bend your knees to ninety degrees. Keeping your ankles along, rotate the knee of your tip leg towards the ceiling. come to the beginning position and repeat thirty times. Again, it’s vital to strengthen each legs in concert facet of the body will simply have an effect on the opposite.
4. Poor Running type
Sometimes obtaining obviate IT band syndrome is as easy as ever-changing the manner that you just run. Having an expert check up on your running gait will reveal some issues that you just might have not detected. a number of the more common issues are overstriding (taking too long of steps) and strides that cross over the midplane of the body. These are pretty simple to note and might typically be pointed regarding by an intimate runner. Sometimes, however, the breakdown in type is a lot of refined and need one thing a lot of concerned sort of a video gait analysis.
5. Shoe or Orthotic problems
You can correct each issue in your body, however if what comes between your foot and therefore the ground is that the reason for your drawback, you’ll never see relief. Overworn shoes will cause your foot to land at awkward angles, that transfers plenty of stress up to the knee and hip, therefore keeping your shoes among their suggested mileage is essential. Also, adjusting to minimalist shoes (or none at all) would require you to regulate your running style, therefore make certain to try to to your analysis and wait whereas adjusting. Finally, arch or ankle joint issues might need you to get orthotics therefore you’ll be able to run with a safer gait.
Because the foremost notable symptom is usually swelling and pain on the skin of the knee, several runners erroneously assume they need a knee injury. the most effective way to tell if you have got ITBS is to bend your knee at a 45-degree angle. If you have got an IT band problem, you will feel pain on the skin of the knee.
Additionally, typically an mri will ensure whether or not your injury will be diagnosed as ITBS. an X-ray can sometimes manufacture negative results, however a tomography will show a partial thickening of the band — which ends from inflammation.
Common causes of ITBS
ITB syndrome may end up from any activity that causes the leg to show inward repeatedly. this may embody sporting worn-out shoes, running downhill or on banked surfaces, running too several track workouts within the same direction, or just running too several miles. not like several overuse injuries, however, IT band pain afflicts seasoned runners virtually the maximum amount as beginners. once the iliotibial band comes close to the knee, it becomes thin, and rubbing will occur between the band and therefore the bone. This causes inflammation. Iliotibial Band Syndrome is a lot of common in ladies, probably as a result of some women’s hips tilt during a manner that causes their knees to turn in
Prevention of ITBS
Here are some steps you’ll go for stop iliotibial band syndrome:
• Most significantly, forever decrease your mileage or take a number of days off if you’re feeling pain on the skin of your knee.
• Walk a quarter- to half-mile before you begin your runs.
• Make positive your shoes are not worn on the skin of the only. If they’re, replace them.
• Run within the middle of the road wherever it’s flat. (To try this safely, you’ll have to search out roads with very little or no traffic and wonderful visibility.)
• Don’t run on concrete surfaces.
• When running on a track, amendment directions repeatedly.
• Schedule an analysis by a foot doctor to visualize if you wish orthotics.
Treatment of ITBS
Once you notice ITB pain, the most effective thanks to get obviate it permanently is to rest instantly. meaning fewer miles, or no running in any respect. within the majority of runners, resting instantly can stop pain from returning. If you do not provide yourself an opportunity from running, ITBS will become chronic.
While you are backing off on your mileage, you’ll cross-train. Swimming, pool running, cycling, and sport are all fine. Stair-climbing isn’t, as a result of it’s an excessive amount of like running.
Side stretches also will facilitate, as will ice or heat, ultrasound, or electrical stimulation with topical corticosteroid.
If your ITB problem does not make a come back after several weeks, obtain help from a sports-medicine professional. you will would like a corticosteroid injection to break up connective tissue and facilitate speed healing. however corticosteroid presents its own risks, because it will weaken ligaments and tendons. take into account corticosteroid injections as a “second-to-last resort.”
Your last resort is surgery to release and mobilize the troubled spot.