Iliotibial band syndrome exercises
We have also put together a newsletter looking at the topic of running injuries more broadly. If you’d like to download a copy, you can do so at the following link.
Click here to download all leaflets
(ITB) the syndrome refers to excessive friction or pulling of the ITB over the greater trochanter of the femur near the hip or the lateral condyle at the knee. Anxiety or this friction causes significant and inflammation pain once hips and the knees bend or stretch. Bursitis may ensue.
Cause of injury
Tension or friction of this ITB. Repetitive knee and hip flexion and extension whereas the tensor fascia late (TFL) is contracted, for example with jogging. Tight TFL is contracted, with running for example. Tight ITB and TFL. Muscle imbalances.
Signs and symptoms
Knee pain over the lateral condyle. Pain with extension and flexion.
The accompanying and ITB TFL becomes due to inflammation and pain. If left unattended this may result in injury and pain to the hip and the knee.
RICER. Anti-inflammatory medication. Then heat and massage to encourage blood circulation and healing.
Rehabilitation and prevention
Flexibility as pain permits will help accelerate recovery. After the pain has subsided, flexibility and increasing strength of the muscles of the thighs and hips to develop equilibrium prevent future troubles. Identifying and fixing any mistakes in running form will also help prevent recurrence of the injury.
ITB syndrome can be treated with no effects. Pain and inflammation may return if the action is resumed and form corrections have to be made to prevent potential issues.