This is the seventh in a 10-part series outlining some of the most common injuries suffered by runners.
One of the most common types of injuries related to overuse suffered by runners is Iliotibial (IT) Band Syndrome. It’s characterized by pain in the outside portion of the knee and can sometimes be accompanied by a clicking sensation. This “clicking” is due to the IT band tightening during a run and then snapping across the joint. IT Band Syndrome usually starts with tightness and then becomes very painful. If you are dealing with this condition, Medi-Dyne has some information on why this problem occurs and the ways in which you can deal with it.
Why it Occurs
The IT Band is a ligament that stretches from the outside of the pelvic bone to the outside of the shinbone. Its function is to provide stabilization to the side of the knee and to help outward movement of the thigh. Many times, runners will have weakness in their core muscles and their hips when they don’t perform much side-to-side movement or cross-train. This injury can be extremely debilitating and is usually caused by stress due to some muscles around the knee being neglected as others are strengthened.
The best way to deal with IT Band Syndrome is to try and make sure it doesn’t happen in the first place. Here are some ways to avoid dealing with this injury:
- Try to run on level surfaces. If you run on roads, try to run on both sides so that your pelvis doesn’t tilt and stress the IT band.
- When you train, include both strength and flexibility exercises. Also, make sure you include plenty of time in your schedule to rest and recover.
- Make sure you stretch all of the areas around the IT band every day, and stretch properly before and after your workout.
2Steps to Pain-Free Running
If you do have this injury, however, there are some steps you can take. You can find the Medi-Dyne 2Steps Pain Free Zone in many top sports retail locations. Here you will find information on IT Band Syndrome and several other injuries. You’ll also find relief. For example, the Cho-Pat IT Band Strap® can prevent further damage by compressing the area and diffusing stress. The RangeRoller provides a deep tissue massage to increase blood flow to the affected area. You can find these and other injury relieving products by visiting our e-store. If you would like more information, call us at 800-810-1740.