Iliotibial Band

Dr Google is the start point for most people today. If in a week you do not feel improvement, please see your sports health professional. If in doubt now, go now.

What is the Iliotibial band or ITB

The ITB is a thick fibrous band that runs from the iliac crest down the outside of the leg and across the knee joint, connecting to the outside of the patella. It crosses both the hip and the knee joint and has a role in stabilising both.

Iliotibial Band Syndrome ITBS

Iliotibial Band Syndrome is pain, usually felt on the outside of the knee. Less common is pain at the top around the hip.

What causes ITBS

Probably caused by a combination of tightness and an increase in training volume. Too much too soon. Also increasing speed, hill and training daily without rest in between sessions. A lack of recovery can causes a break down in collagen (tendons, ligaments, muscles).

Rest, stretch and strengthen

Take a week off training and start some glute and knee stretching and strengthening. Our advice is always low weights of 1-3kgs, low resistance bands and easy stretches. It does not take much to activate small and large muscles. Non-prescription anti-inflammatories can be good in this week to help settle. Maybe some foam rolling and ice.

Return to running or walking

• Start on half your standard distance every second day.
• Continue with your stretching and strengthening.
• A lot of runners are substituting a run day for something else and 3 to 4 runs per week is increasingly common.
• Increase weekly mileage by no more than 5%.
• Have a rest day after your long run or between runs. 
• Mix up route, pace, terrain, road camber, road/trail and shoes to micro-shift load going through the legs. Sometimes faster is better than slower. Try pilates.

Not ok

When the above is not enough see your sports health expert and tell him or her what you have done for the past week as it will give them a head start on helping you.

Muscle weakness – Glute’s and Medial Quads

Yes the glutes, up high in the butt and hip area have a lot to answer for! How many running issues are now chalked up to weakness in the glutes? 
And the quads control the knee position when the foot strikes the ground. Weak quads allow your knee to drift in with greater stress on the ITB.

Exercises 

Here is a video from Rehab Science with 3 at home exercises we like.

https://www.youtube.com/watch?v=2fkXcVrx7y8