A runner can face many problems but one of the most common is the ITB Syndrome. It means illiotibial bands syndrome which is a result of a tightening of the band that runs from the outside of your hip to the outside of your knee. Many believe that to avoid this, you have to stretch your ITBs regularly, using a foam roller or sports massage to help. For anyone that has had a sports massage where they 'help' stretch out your ITBs, it feels a bit like having molten lead poured down your thigh. It is very painful. It helps for a while but the effects soon wear off and you can feel the pain again. So what is the most comprehensive [holistic] approach to the problem?
ITB syndrome is generally experienced as a stinging pain on the outside of your knee, though can extend all the way up the band. If it is untreated it can continue to cause swelling and toughening of the tissue around the band. This is not something you really want to happen.
Why does this happen? Well, the ITBs are used in conjunction with various other muscles to help stabilise your knee, which is a good thing because activities such as running, hiking, rowing all put the knee in unstable positions. However, if the ITBs are overworked, they tend to tighten up. Consequently, the band becomes inflamed because it is scraping over the end of your femur bone every time you bend your knee.
There are two types of factors that can lead to your ITBs becoming overworked. The first is because the other muscles that are meant to be helping to stabilise the leg aren't pulling their weight. They are either too weak or are not firming properly, causing the ITBs to pick up the slack. Therefore, an essential part of any long term treatment plan is to increase the strength of the other muscles.
The other type of factor comes from aspects which cause normal motions to require extra stabilisation. These include physical abnormalities and external factors. Physical abnormalities can include high/low arches, uneven leg lengths or a tendency towards in turned feet. The most common external factor for runners is always running on the same side of a slightly uneven road. Most roads tilt to allow for drainage. So, if you always run on the same side, it has the same effect as having uneven leg lengths.
If you regularly do an exercise that requires knee bending or stabilisation, or you suffer from the symptoms of ITB syndrome, implement a three step strategy for a painless routine. Keep this in mind because of the number of different factors that can contribute to ITB syndrome.
The first step is to treat any immediate symptoms. If you are already suffering pain and inflammation, you need to treat it using RICE - Rest, Ice, Compression, Elevation, until the inflammation starts to go down. You can then introduce stretching and massage to start lengthening out the already tightened bands. The stretching alone won't prevent ITB syndrome, but it will help treat the symptoms, so shouldn't be overlooked.
The second step is to build up the supporting muscles that should be helping your ITBs out. You should focus particularly on your hips and glutes, as these are essential for stabilisation. A very simple set of exercises you can do is to get a resistance band (or start off without the band if you find it too hard), and tie it in a loop around both your ankles. With both feet pointing forward, try slowly swinging one leg out to the side and then back in. Do that 10 times per set, and then swap legs. Next, turn your feet inwards, and do the same move 10 times on both sides. You should be able to feel it on the outside of your hip and thigh. Finally, with your feet facing straight forward, draw one leg back behind you, so you are activating your glutes, then bring it back. Try to work this into your normal routine so you are doing it about three times a week. You might need to do it more often to build up strength.
The third aspect is looking for the external factors that could be affecting your stabilisations. It is often worth going to a sports doctor to have any abnormalities identified and discuss possible solutions. Also, while you are exercising, look for factors that could be adding unnecessary instability to your knee such as always running on tilting roads and try to at least alternate sides. If you can start eliminating factors and strengthening up the muscles, you will find your exercising to be more pain free and enjoyable, and isn't that what it's all about?
ITB syndrome is generally experienced as a stinging pain on the outside of your knee, though can extend all the way up the band. If it is untreated it can continue to cause swelling and toughening of the tissue around the band. This is not something you really want to happen.
Why does this happen? Well, the ITBs are used in conjunction with various other muscles to help stabilise your knee, which is a good thing because activities such as running, hiking, rowing all put the knee in unstable positions. However, if the ITBs are overworked, they tend to tighten up. Consequently, the band becomes inflamed because it is scraping over the end of your femur bone every time you bend your knee.
There are two types of factors that can lead to your ITBs becoming overworked. The first is because the other muscles that are meant to be helping to stabilise the leg aren't pulling their weight. They are either too weak or are not firming properly, causing the ITBs to pick up the slack. Therefore, an essential part of any long term treatment plan is to increase the strength of the other muscles.
The other type of factor comes from aspects which cause normal motions to require extra stabilisation. These include physical abnormalities and external factors. Physical abnormalities can include high/low arches, uneven leg lengths or a tendency towards in turned feet. The most common external factor for runners is always running on the same side of a slightly uneven road. Most roads tilt to allow for drainage. So, if you always run on the same side, it has the same effect as having uneven leg lengths.
If you regularly do an exercise that requires knee bending or stabilisation, or you suffer from the symptoms of ITB syndrome, implement a three step strategy for a painless routine. Keep this in mind because of the number of different factors that can contribute to ITB syndrome.
The first step is to treat any immediate symptoms. If you are already suffering pain and inflammation, you need to treat it using RICE - Rest, Ice, Compression, Elevation, until the inflammation starts to go down. You can then introduce stretching and massage to start lengthening out the already tightened bands. The stretching alone won't prevent ITB syndrome, but it will help treat the symptoms, so shouldn't be overlooked.
The second step is to build up the supporting muscles that should be helping your ITBs out. You should focus particularly on your hips and glutes, as these are essential for stabilisation. A very simple set of exercises you can do is to get a resistance band (or start off without the band if you find it too hard), and tie it in a loop around both your ankles. With both feet pointing forward, try slowly swinging one leg out to the side and then back in. Do that 10 times per set, and then swap legs. Next, turn your feet inwards, and do the same move 10 times on both sides. You should be able to feel it on the outside of your hip and thigh. Finally, with your feet facing straight forward, draw one leg back behind you, so you are activating your glutes, then bring it back. Try to work this into your normal routine so you are doing it about three times a week. You might need to do it more often to build up strength.
The third aspect is looking for the external factors that could be affecting your stabilisations. It is often worth going to a sports doctor to have any abnormalities identified and discuss possible solutions. Also, while you are exercising, look for factors that could be adding unnecessary instability to your knee such as always running on tilting roads and try to at least alternate sides. If you can start eliminating factors and strengthening up the muscles, you will find your exercising to be more pain free and enjoyable, and isn't that what it's all about?
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Learn how to use foam rollers. Check out personal fitness base camp.. This article, Injury Free Running - How to Protect Your IT Bands from Inflammation is available for free reprint.
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