Medi-Dyne Pain Solution and Treatment for Heel, Back, and Shins

What is Iliotibial Band Syndrome (ITBS)?

IT Band Syndrome is the one of the most common overuse injuries for runners and cyclists. The IT Band is designed to assist the hip muscles in the outward movement of the thigh and to stabilize the side of the knee. Since the IT Band is not a very strong structure, weakness in surrounding muscles and overuse can lead to injury and ITBS. When this happens, the ligament that extends from the outside of the pelvic bone to the outside of the shinbone (IT band) becomes so tight that it rubs against the outside of the thigh bone.

Typically, sufferers of ITBS experience pain along the outside of the knee joint, sometimes accompanied by a clicking sensation. The clicking is a result of the ITB tightening and snapping across the joint during activity. ITBS typically starts with tightness and can become extremely painful. The pain is typically described as occurring on the outside part of the knee or lower thigh and is made worse by getting out of a car, going up or down stairs or running up or down hills.

Runners who do not participate in sports involving side-to-side movement or who do not cross train, can have weakness in their hip and core muscles. Distance runners are especially susceptible to ITBS. ITBS can be a debilitating injury to a runner. The IT band injury can become so painful that a runner is unable to train at all until it heals.

How can IT Band Syndrome be prevented and treated?

• As with all injuries, prevention is your best defense especially with injuries that are as painful and inconvenient as ITBS. Prevention options include:

  • Running on level surfaces-Running on flat surfaces can be an important factor in avoiding injury.  When runners are training on roads, they need to ensure that they are running on both sides of the road as many roads are higher in the center and slope to the sides.  If the foot that is on the outside part of the road is lower than the other, it can cause the pelvis to tilt to one side and stress the IT band.
  • A balanced approach to training- Runners should make sure that they include strength training and flexibility exercises in their workout routine as well as allow time in their training schedule for rest and recovery.
  • Preventative stretching -Athletes should stretch all areas around the IT band each day and be certain to stretch prior to, and after, any exercise or excessive physical activity.

  Once an athlete begins to detect signs of ITBS, treatment options may include the following:

  • Seeking proper medical diagnosis.
  • Rest from training activities which may include ice and stretching.
  • Deep tissue massage along the full length of the IT Band.  A tool like the RangeRoller can be an effective way to increase the blood flow to the injured area.
  • Strengthening exercises for weak hip and core muscles.