Iliotibial Band Syndrome

Introduction

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 posteriorly
2. 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.

1)Stand upright
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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Tips For Recreational Athletes

Looking to be more active and healthy?  Looking to play a sport?  Getting involved with an organized sport is an excellent step to take for your health.  You don’t have to be the best, the most experienced, or a pro athlete to gain from the immense health benefits of sport.  Competition can be fun and healthy.  Organized sport will get you up and moving and off of the couch watching television for a night.  Have you ever said: “I’d like to really try that!” or “that sport has always interested me.”?  Then stop thinking about it and take action! 

BARRIERS TO ACTIVITY

It’s no secret that physical activity is an important part of a healthy lifestyle.  I have much respect and admiration for those of you who incorporate this into your everyday routines.  You are making an investment into yourself and your future. I have come across many reasons why people are discouraged from joining an organized sport or activity.   Excuses range from: I don’t have the time; I’m not very good; I don’t know anyone; It’s too expensive; I’m too old to start playing sports again, and the list goes on.  While you may be discouraged for some of these reasons, you need to keep a lot of things in mind.  These excuses are really just that, and do not usually hold any grounds in the bigger picture of things.

Organized sport often take place only for a few hours per week.  You can certainly afford that much time, and it is an investment into your health and wellness.  If being active regularly means you live 5-10 years longer, then how much is your time worth?

Many organized sports also have a range of skill sets for you to draw from.  Usually there are total beginners who need to learn everything from the beginning, to intermediate players who know the basics and are working on retuning their skills, to advanced players.  Often the sport will accommodate you to what ever level you feel comfortable.  The more skilled players can help you to improve your game, and make sure that you understand the sport.

If a particular activity interests you, then go for it. Sport is a very social atmosphere that will introduce you to others who have the same interests as you. The shyness that you perceive as a block to your activity will be short-lived and give you a great and healthy social outlet that you will enjoy returning to again and again.
For the most part, if you have a heart-beat, you can be active.  There is no such thing as too young or too old.  Everyone can benefit from some form of physical activity.

There are many different inexpensive ways to enjoy sport and activity.  Even getting a group of friends together to go for walks is a great idea.  You can explore new and different areas of your neighbourhood or city that you might not have had the chance to do before.  All while you are reaping the benefits of physical activity.

Focus on what your health goals are and work towards them.  Try not to focus on minute details.  Rather than focusing on what’s deterring you from the sport or activity, try and focus on what made you want to get involved in the first place.  The bottom line is to stay motivated. You CAN do it! 

THE BENEFITS OF ACTIVITY

Client’s with an active lifestyle make up a great proportion of the sorts of people that I see everyday.  Many of them are active through a variety of different means, of either regular walking, jogging/running, yoga, weight lifting, and/or sport.

Being physically active can help you maintain a healthy weight, reduce blood pressure, build strong bone, and muscles, relieve stress, prevent pain and injury, and maintain flexibility and good posture.

Recreational sport is an excellent way to enjoy physical activity.  It doesn’t matter whether you pick up a hockey stick, soccer ball, golf club, racquet, paddle, or running shoes.  The important thing is that you get moving!

Canada’s Olympic Athletes have long benefited from chiropractic care to help them avoid injury and get the most out of their favourite sport. 

TIPS FOR HEALTHY, SAFE, AND INJURY-FREE SPORT

Take a look at this simple guide for recreational athletes.  This is some good information to follow whenever you are looking at participating in any activity:

1. WARM UP:  Before swinging a racquet, running a race, and slapping a hockey stick, you should warm up for a good 20 minutes – no less.  Warm up exercises generally include deep breathing, gentle stretching, and range of motion exercises, as well as a brisk walk or easy job to warm up muscles and joints.
2. LEARN THE PROPER TECHNIQUE:  Learn the right technique for your sport from the beginning.  Using wrong-sport specific technique can create faulty muscle memory and can form bad habits that are difficult to break.  If your body is not positioned correctly during a sporting activity, then it is more prone to injury and pain.
3. USE THE RIGHT EQUIPMENT: Make sure that the equipment you use if the right fit, height, and capacity.  People who are new to a particular sport should have their equipment professionally fitted and checked before starting out.
4. AVOID OVER-TRAINING:  Take your time to work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a break and give your body a chance to recover.  Too much, too fast, too soon is a recipe for injury.
5. COOL DOWN: This is just as important as warming up.   Take a good 20 minutes to do a light jog, and stretch out your muscles and joints before heading to the change-room or car

Chiropractors are trained in aspects of sport injury treatment and prevention, as well as sports performance.  The above tips are excellent things to incorporate into any sport.  The longer you stay pain and injury-free, the longer you will be able to enjoy the recreational activities you love.

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