IT (Iliotibial) band syndrome describes the pain caused by inflammation of the IT band as it crosses the lateral condyle of the femur.
The lower end of the femur has a curved joint surface that is shaped somewhat like a horseshoe. The “bend” of the horseshoe is at the front of the femur; the two “ends” of the horseshoe extend backward, and are called the medial and lateral femoral condyles.
What causes IT Band Syndrome?
Inflammation of the iliotibial band occurs because of overuse and is most often seen in marathon or long-distance runners. IT band inflammation is associated with poor flexibility and decreased strength in the quadriceps muscles of the thigh which leads to the inflammation of the IT band.
Training errors in long-distance runners e.g. running on one side of the road only may also cause symptoms. Since most roads are higher in the center and slope toward the edge, running on only one side will cause one leg to always be downhill from the other. Runners who fail to recognize this issue are at risk to develop inflammation of the IT band.
Diagnosis of IT Band Syndrome
The pain that is experienced with Iliotibial Band (IT Band) Syndrome is located on the outer aspect of the knee. It is not a pain felt within the joint, as it does not affect the knee joint itself.
If you flex the knee about 30 degrees, and apply pressure to the outside of the knee with your fingers you are experiencing pain, then you may have Iliotibial Band Syndrome.
Another way to test for this condition is to walk stiff-legged (not bending the knee); if this produces no pain but walking normally (bending the knee) does produce pain, then you may have Iliotibial Band Syndrome.
Treatment of an inflamed IT band
Initial treatment for most overuse injuries remains the same: rest, cold compression therapy with an Arctic Ease Cryotherapy Wrap®, elevation and anti-inflammatory medications such as Acetaminophen (Tylenol) or ibuprofen (Advil, Motrin).
Most often, the symptoms occur with an aggressive activity like running; cross-training alternatives like bicycling or swimming may be attempted while the iliotibial band inflammation heals.
Stretching the IT Band
For IT Band relief, stretching is a requirement. Here are 4 stretches for you to try:
Stretch #1
Stretch #2
Stretch #3
Stretch #4
Prevention
Prevention opportunities include the use of proper footwear, adequate stretching after running, and being aware of training mistakes, especially running the same direction on a track or on the same side of the road.
Follow Us!