IT Band Syndrome Treatment and Prevention
IT Band Syndrome also known as Iliotibial Band Syndrome is a major causes of knee pain for runners. It is the long “band” of tissue that runs from the top of the hips down the outside of the thigh. It serves as a connection between many of the major hip muscles and the knee. It bands main function during running is stabilizing the knee during use. This Syndrome can be caused by muscle imbalances and over use. Just what every runner wants to hear, but there a few things that you can do to help decrease your pain and prevent injuries….
1. Stop Running
Running exacerbates ITBS pain, typically at the knee insertion point, during the acute injury phase. It’s simple—if it hurts to run, don’t run.
2. Cross Train With Cycling or Pool Running
These forms of exercise have no impact forces and shouldn’t aggravate your IT band. They help you maintain fitness, circulate healing blood flow, and ensure you recover as quickly as possible. Start conservatively and make sure that either exercise doesn’t bring any pain to your IT band. You can transfer long runs, fast workouts and recovery runs to the pool or bike and you won’t lose much fitness at all.
3. Massage the Injured Area
This may or may not be appropriate for your specific situation, but in most cases it will help. Use a foam roller and a tennis ball to work out tightness and any trigger points in the quad, IT band, glute, hamstring, and hip. Static stretching of these same areas after massage can also help you feel loose, though it’s still unknown if it offers any practical benefits.
Do this before you go out for your run…