Injury #2: Iliotibial band syndrome (a.k.a. IT band syndrome/ITBS)
This is another chronic inflammation issue where the IT
band, which is the big band of connective tissue on the side of your leg,
becomes irritated due to overuse and poor mechanics. Not only does it alter
normal running mechanics, but commonly causes lateral/outside knee pain or hip
pain because of strain at its attachment sites. Similar to treatment of plantar
fasciitis, usually the IT band needs to be mobilized in order to break up any
“sticky spots” that develop within the tissue as well as the
muscle that attaches to it tensor fascia latae (TFL).
Self-treatment: A
foam roll, tennis ball or lacrosse ball tends to be one of the best tools to aid in
loosening the IT band. This is accomplished by lying on your affected leg on
top of the foam roller/ball and then rolling up and down your leg, stopping at
any tender points for a few extra seconds to break up the tissue. Hip
strengthening and stabilizing exercises as well as proper ankle mobility needs
to be part of a comprehensive rehabilitation program when it comes to IT band
issues to restore normal mechanics of the leg.
If a person comes into our clinic presenting with IT band
syndrome, we again put them through our Runner’s Screening Exam to assess their
overall movement patterning. In our assessment, we usually find the IT band has
restrictions, which may cause the leg to be pulled outward slightly due to the
attachments of the IT band. As mentioned above, this is when outside knee pain
may occur and overall running mechanics will likely be compromised. We
recommend using the above self-treatment of tissue mobilization, but as
physical therapists we can offer more efficient manual therapy to break up any
tissue adhesions (“sticky spots”) in the IT band as well as specific techniques
to develop proper movement patterns of the legs and spine when running.
The conclusion of Run for Life is coming up so don’t miss
it!
"Running should be a lifelong activity. Approach it patiently and
intelligently, and it will reward you for a long, long time." -Michael
Sargent
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