Whether you are a seasoned runner, running to just keep in shape or someone who enjoys walking sooner than later you will probably experienced a nagging case of IT Band syndrome. The Ilio-Tibial band attaches on the lateral portion of the distal femur, knee, tibia and originates at the Iliac crest. The IT-Band actually is made of two parts, the IT-Band on the outside of leg, and the upper portion called the Tensor Fascia Lata or TFL. The TFL runs from the Iliac crest to the great tuberosity (the large bony bump you feel on the outside of the upper leg. Its a small part, of the IT-Band.
So What Is IT Band Syndrome?
IT Band Syndrome is when the band becomes very irritated, tight, and inflammed. Most of the time, runners complain of the pain at the most distal portion of the IT Band where it inserts on the lateral side of the knee. It is very much like tendonitis, where the muscle becomes tight putting additional stress on the tendon of the muscle where it attaches on the bone, in this case on the lateral portion of the femur, knee and tibia. When the muscle and tendon become inflammed you start having a pain.
What Causes IT Band Syndrome?
IT Band Syndrome can be caused by several things but in all cases it is a repetitive strain injury.
The first cause of IT Band syndrome is from over pronation aka “flat feet.” Over pronating causes additional stress on the outside of the knee every time you step. In runners the repetitive motions accelerate the injury process. To correct over pronation you should be in a shoe that has more stability, like a motion control shoe. But we should all be in the correct shoes with the fine people of pacers fitting us. The other option is if you have custom orthotics you can get more of a neutral shoe, and pacers should be able to help you with that.
Since we now all have the right shoes, the next common cause of IT Band syndrome is actually a problem higher up in the hip. If you are like most of my runners I treat in my office, you probably sit for long periods of time for work. Sitting for long periods of time can cause excess hip tightness and decreased strength and mobility. This in turns puts additional stress on the TFL and IT Band.
How Do We Treat IT Band Syndrome?
To treat IT Band syndrome, you are going to need an a foam roller. For those that don’t have one yet go invest $20-30 for a white foam roller, it will be one of the best investments you can make for your running. You are going to use the foam roller to roll on the IT Band, gluteals and hip rotators. In the video below, I’ll show you how to use a foam roller to treat IT Band syndrome. It is very important that you not only foam roll the IT Band itself but also the gluts, and hip rotators as I show you how to. If you are currently suffering from IT Band syndrome, roll twice a day and especially after you run. Foam roll 20-30 passes over each part of the IT band, glutes and hip rotators. Mind you this is going to painful and very painful for some of you who have never done this. This is why I suggested getting a white foam roller because the blue foam rollers (medium) and black (very hard) are much harder.
If the foam roller does not take care of the issue, then you probably have scar tissue or muscle adhesions that have formed in the muscle/tendon from repetitive strains. To fix the muscle adhesions, in my office I use two techniques first is called Active Release Techniques (ART), and Graston Technique. Both techniques are highly effective in treating IT Band syndrome.
