The Iliotibial band is thick tissue that is located down the side of your thigh to the shin bone.
Some studies by Eng from Harvard, and Daniel Lieberman, the Edwin M. Lerner II Professor look at how the IT band can help improve the efficiency of our running. They describe the IT band like a spring where it coils up as your leg bends back and is released as you extend your leg.
As with most running injuries – IT band syndrome is an overuse injury which can also be linked with overpronation, weak hips and weak knees.
Symptoms of IT Band Syndrome
Sharp or dull pain on the side of knee which can move up or down your leg. This pain is caused by the rubbing of the IT band against your lower thigh which causes inflammation and therefore pain.
Treatments for IT Band Syndrome
- Stop running! – or at least reduce the amount you run and only do distances where your IT band doesn’t hurt. Recovery can span over several weeks – you’re likely to be back running in 4-6 weeks.
- Ice gently for 20 mins 2-3 times a day
- Ibuprofen – anti-inflammatory drugs should be taken for short term relief from the pain. Use the instructions on the pack to know how much ibuprofen you can have.
Exercises for IT Band Syndrome
- Clamshells
Clamshells are when you lie on your side with your legs on top of each other. Using your hips, open your legs out so your knees move away from each other but keep your ankles touching.
- Single leg squat
Stand on one leg and lower your bottom to the ground in a squatting movement. Try to engage all of your muscles to ensure your body stays aligned.
Prevention of IT Band Syndrome
- Wear good running shoes – If you have a pair that are wearing out, replace them! You should replace your running shoes once you’ve ran between 400-800km in them.
- Increase your mileage gradually – A common theme between a lot of running injuries is going too fast too soon. It’s advised to increase your mileage by up to 10% per week.
- As with runner’s knee, having weak hip abductors have shown to be linked to IT band syndrome. Keep up with clamshells exercises to strengthen the hip abductors.
- A study by Heiderscheit et al has shown that an increase in cadence (shorter strides) can help your hip abductor & put less stress through the IT band.
