Iliotibial Band Syndrome, aka ITBS or ITBFS, is a common
injury[?] generally associated with
running. Though it can also be caused by
biking[?],
hiking or
weight-lifting[?] (squats).
Iliotibial Band Syndrome is one of the leading causes of lateral
knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the
pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front of it during the
gait cycle. The continual rubbing of the band over the bone, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed or the band itself may become irritated.
The symptoms range from a stinging sensation just above the knee
joint on the outside of the knee or along the entire length of the iliotibial band to swelling to a thickening of the tissue at the point where the band moves over the femur. The pain may not occur immediately, but will worsen during activity when the foot strikes the ground if you overstride or run downhill, and may persist afterward. A single workout of excessive distance or a rapid increase in weekly mileage can aggravate the condition.
Iliotibial Band Syndrome is the result of both poor training habits and
anatomical abnormalities.
- Running on a banked surface, such as the shoulder of a road or an indoor track, causes the downhill leg to bend slightly inward and causes extreme stretching of the band against the femur.
- Inadequate warm-up or cool-down.
- Running excessive distances or increasing mileage too quickly can aggravate or cause injury.
- Anatomical abnormalities such as bowlegs or tightness about the iliotibial band.
To treat functional problems resulting from poor training:
- Decrease mileage.
- Ice knee after activity.
- Alternate running direction on a pitched surface.
- Lateral sole wedge (orthotics) to lessen pressure on the knee.
- Stretching to tolerance.
To treat structural abnormalities such as a natural tightness in the band:
- Stretching, especially before working out, to make the band more flexible and less susceptible to injury.
- In extreme cases, surgery to relieve tightness in the band.
Both structural and functional problems need to be considered when treating Iliotibial Band Syndrome.
- Deep-tissue massage or Rolfing may help break up scar tissue that forms.
- Non-steroidal anti-inflammatory drugs (aka NSAIDs), in high doses for a period of weeks, can help reduce the inflammation.
- Strengthening exercises for the quadriceps femoris[?] and gluteus medius[?] muscles can help support the leg, thus lessening the load on the ITB.
- Cortisone shots have been used to help reduce the inflammation, though some risks are involved with this treatment.
As with any injury or ailment, you should see your doctor or physical therapist for diagnosis and treatment, rather than relying solely on advice you get from the Internet.
Information provided by the American Running and Fitness Association, and other sources.