IT Band Syndrome
IT Band Syndrome
What is the IT band or Iliotibial Band?
The IT band is made up of fascia, or connective tissue that essentially forms an elastic band of fibers that run along the outer side of your leg from your hip to slightly below the knee. It primarily stabilizes the hip as well as supporting rotation, extension and abduction of your leg.
Why does my IT band hurt?
As your leg moves backwards and forwards as a part of normal walking, running or cycling, the IT band rubs back and forth across the lateral femoral epicondyle at the knee or across the greater trochanter of the hip where it can compress the trochanteric bursa leading to bursitis. Typically the most common cause of pain from a tight IT band is the femoral epicondyle. It is thought that the friction of the rubbing causes pain and inflammation thus IT band syndrome is sometimes called Iliotibial band friction syndrome, however some current research suggests that it is not the back and forth friction that causes the pain it is rather the repetitive compression of the fat under the IT band that is the source of the pain.
What causes IT band Syndrome
As was previously stated IT Band syndrome is caused by repetitive loading and unloading of the IT band, which through friction or compression causes pain in the knee joint or tenderness along the lateral/outside aspect of the thigh. A number of activities can be the trigger but typically it happens with intense running or cycling. IT Band syndrome is normally considered to be an overuse or over-training injury.
How can I fix my IT band pain?
While IT band syndrome can be painful enough to be quite debilitating it is also relatively simple to treat and several simple self care options can be helpful. First and foremost it is important to reduce the activity that is causing the IT band syndrome in the first place. As was discussed previously IT band syndrome is usually an overuse injury often caused by over training with running or cycling, thus the first step in recovery is to decrease or stop the intensity of your training allowing the body to clear its inflammation and begin the healing process. While one can continue to train it is important to self limit to avoid further aggravation of the affected areas.
Icing your knee or other tender areas can help by decreasing the inflammation. Antiinflammatory medications such as tylenol or advil can help by decreasing the inflammation as well. Manual therapy delivered by a chiropractor, physiotherapist, or massage therapist who is trained to deal with such issues can also be effective.
Will IT band syndrome go away?
With proper treatment and self care a typical person experiencing IT Band pain should be well on the road to recovery in 3 to 4 weeks.
What can I do to prevent IT band syndrome?
One of the most important preventative measures you can take to ensure your IT band syndrome doesn’t return is to properly rehab it and to avoid increasing your training too rapidly.
Rehabbing your IT band will include strengthening your hip, adequate warm up prior to exercise and appropriate stretching and cool down following exercise, ensuring running shoes are not worn out, and working with a competent professional who can advise you on potential gait changes or movement form which may be affecting your IT band.
In Conclusion
IT band is a very treatable condition caused by overuse or over-training typically with running or cycling sports. It can be treated with rest, ice, antiinflammatories, and manual therapy. Prevention of IT band syndrome may involve modifying activities, hip and leg strengthening, ensuring gear or equipment is in good condition and properly maintained, and increasing training at a slower rate than pre-injury.