As winter makes its exit and the warmer weather is upon us the parks and streets start to fill with runners. Some are enthusiasts that run all year no matter the temperature, and some are more weekend warriors, just trying to shed the extra pounds that the winter months have left upon them. No matter your level of running, you are susceptible to Ilitiobial (ITB) band syndrome.
Anatomy
The Iliotbial Band is a thick band of fibers that begins at the iliac crest pelvis in the pelvis and runs on the outside part of the thigh until it attaches into the tibia (shinbone). The gluteal or buttock muscle fibers and the tensor fascia latae (muscles of the hip joint) attach to it, and the band acts to coordinate muscle function and stabilize the knee during walking, running, or any activities that require single leg stance.
ITB Syndrome
Iliotibial band syndrome describes the pain caused by inflammation of the band as it crosses the outside of the femur. When the knee is in a straight (extended) position, the band fibers are in front of, the condyle (a bony projection on the femur, or thigh bone). As the knee flexes, the fibers move across the condyle and are positioned behind it. A bursa, which is a fluid filled sac in this area, allows the iliotibial band to glide over the end of the femur. This bursa often becomes inflamed as well, usually causing pain and tenderness to palpation in that area.
Causes
The repetitive motion of running, causes constant forces (known as ground reaction forces) that are absorbed by the muscles and joints of the leg, at times causing the above mentioned to tissues to become inflamed, and in turn painful
Prevention
There are certain things that can be done to prevent the onset of ITB syndrome in runners.
- Stretching of the ITB before and after running for 30-45 seconds and repeat 4 times on each leg.
Anatomy
The Iliotbial Band is a thick band of fibers that begins at the iliac crest pelvis in the pelvis and runs on the outside part of the thigh until it attaches into the tibia (shinbone). The gluteal or buttock muscle fibers and the tensor fascia latae (muscles of the hip joint) attach to it, and the band acts to coordinate muscle function and stabilize the knee during walking, running, or any activities that require single leg stance.
ITB Syndrome
Iliotibial band syndrome describes the pain caused by inflammation of the band as it crosses the outside of the femur. When the knee is in a straight (extended) position, the band fibers are in front of, the condyle (a bony projection on the femur, or thigh bone). As the knee flexes, the fibers move across the condyle and are positioned behind it. A bursa, which is a fluid filled sac in this area, allows the iliotibial band to glide over the end of the femur. This bursa often becomes inflamed as well, usually causing pain and tenderness to palpation in that area.
Causes
The repetitive motion of running, causes constant forces (known as ground reaction forces) that are absorbed by the muscles and joints of the leg, at times causing the above mentioned to tissues to become inflamed, and in turn painful
Prevention
There are certain things that can be done to prevent the onset of ITB syndrome in runners.
- Stretching of the ITB before and after running for 30-45 seconds and repeat 4 times on each leg.
- Strengthening of hip stabilizer muscles, most notably the external rotators. This can be achieved by clamshell exercise and single leg squat exercises.
- Foam roller exercises lying on your side to massage the fibers of the ITB.
- Foam roller exercises lying on your side to massage the fibers of the ITB.
Treatment
- Physical Therapy 2-3 times per week
- Ice to decrease the inflammation
- Gentle stretching of the ITB and hip external rotators
- Gentle soft tissue massage
- Kinesiotaping to inhibit the overuse of the ITB
-Anthony DeSena, MSPT
- Physical Therapy 2-3 times per week
- Ice to decrease the inflammation
- Gentle stretching of the ITB and hip external rotators
- Gentle soft tissue massage
- Kinesiotaping to inhibit the overuse of the ITB
-Anthony DeSena, MSPT