The
Iliotibial band (or IT band) is an extension of fibrous fascia that
extends from the top of the plevis, down the side of the leg, and
attaches to the lateral aspect of the knee. The IT band is involved in
flexion and extension of the knee, and as a result, is a key player in
activities such as running, cycling, weight-lifting (especially squats),
and hiking.
It
is commonly injured in runners. Especially those that have increased
distance recently or amount of training. The IT band rubs against the
tibia during knee flexion and extension, and thus becomes inflammed
after repetitive movements. Pre-disposing factors include old shoes, and
excessive heel wear, running in the same direction on a pitched
surface, leg-length discrepancy, and lack of stretching (or warm up
before stretching).
Signs and symptoms of IT Band Syndrome Include:
1. A sharp pain over the lateral femoral condyle posteriorly2. Pain that starts half-way through a run
3. Hypertonic muscles and trigger points found in tensor fascia lata, quadriceps, and hamstrings
4. Weak hip abductors
5. Increasing pain on running or walking when the foot strikes the ground
Treatment:
Activites
that aggravate the condition should be curtailed or avoided completely.
If actively inflammed the RICE method of treatment should be in the
fore-front (Rest, Ice, Compression, Elevation).
In the long term,
orthotics can be prescribed to help improve the mechanics of the feet
and to reduce stresses on the knee joint. Soft-tissue therapy, aimed at
the aggravated muscles, including the IT band, can help with any
residual tightness exhibited. Proper stretching should be done for the
IT band, including a proper warm up before any activity or stretching is
done. Shockwave treatments and/or laser can help with the healing
process. A rehab program will address muscle weakenss in the hip
abductors (gluteal muscles), as well as strengthening the quadriceps and
hamstrings.
The following is a good stretch for the IT band. But
make sure the tissue is warm before proceeding to do so. A hot towel
placed on the tissue can help warm it up, or you can also do something
like 20 jumping jacks, to help warm up the tissue.
2)Cross the involved leg BEHIND the opposite leg
3)Lean to the uninvolved side until a stretch is felt across the affected iliotibial band
4)Hold for 30 seconds
5)Repeat X 5
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