How to treat the IT band - What is IT Band Syndrome?
The Iliotibial Band, or IT Band, is a dense band of connective tissue that originates in the hip (iliacus), runs down the outside of the leg and inserts just below the knee. Every time you bend your knee the IT Band crosses over a bony protrusion at the outside of your knee. If the band becomes tight it starts to snap more aggressively over this bone and it can then get irritated and inflamed. When this happens you have IT Band Syndrome.
Common signals or symptoms:
- The most common symptom is pain at the outside of the knee.
- Tightness at the outside of the hip.
- Soreness in the lateral (outside) quad muscle.
- Swelling around the knee
- Tightness at the outside of the hip.
- Soreness in the lateral (outside) quad muscle.
- Swelling around the knee
Prevention Tips:
There are a number of things a runner can do to prevent IT Band Syndrome.
The easiest thing to do is use a foam roller, "the stick" or some other form of self massage. This is probably the most effective thing you can do to keep the IT Band loose. There are also various IT Band stretches but many people have a hard time getting into a position where they actually feel an effective IT Band stretch.
The easiest thing to do is use a foam roller, "the stick" or some other form of self massage. This is probably the most effective thing you can do to keep the IT Band loose. There are also various IT Band stretches but many people have a hard time getting into a position where they actually feel an effective IT Band stretch.
Other causes:
- -Lazy stretching routine
- -Pushing too hard -- run too far or for too long
- -Lack of rest between workouts
- -Worn-out sneakers
- -Steep downhill runs
- -Running only on one side of the road (Roads slope toward the curb, which tilt your hips and IT band)
The most effective treatment is rest.
If your knee is swollen, ice, compress and elevate.
If you can find a pool, you can swim to maintain aerobic conditioning.
Get a massage on your quads, hips, and hamstrings
Foam roll 2-3 times per day
Perform IT band, glute stretngth exercises
Video demonstrating Hamstring Bridge (also works glutes)
Video demonstrating Single Leg Squat
Video demonstrating Glute Stretch
