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IT Band Syndrome: A Common Running Injury

3D anatomy of the Iliotibial tract or band

Iliotibial Band Syndrome is one of the most common injuries that runners endure. The IT Band is designed to assist the hip muscles in the outward movement of the thigh and to stabilize the side of the knee. When this happens, the ligament that extends from the outside of the pelvic bone to the outside of the shinbone (IT band) becomes so tight that it rubs against the outside of the thigh bone.

The pain experienced with IT Band Syndrome can range from minimal to extreme; even sidelining a runner from training. Pain is usually felt on the outside part of the knee or lower thigh.

Muscle Imbalances and IT Band Syndrome

IT Band Syndrome is an overuse injury. It is essentially overusing a certain muscle or tendon; causing it to tighten therefore causing a chain reaction to your hip or lower thigh. An athlete’s body is an interconnective chain and when you are experiencing an issue in one area it can migrate to another area of your body causing a deeper issue.

For example, when experiencing IT Band Syndrome it can be due to lack of strength in your hip abductor muscles. However, the bigger problem and pain show up on the lower thigh or knee. Also the IT Band is crucial to stabilizing the knee during running, it is essential that you take the proper preventive methods to maintain healthy.

Preventing IT Band Syndrome

While it is not always easy, runners should do their best to run on level surfaces; if the foot that is on the outside part of the road is lower than the other, it can cause the pelvis to tilt to one side and stress the IT band.

Strengthening the hip abductor muscles will prevent your body from putting so much pressure on the IT Band that stabilizes the knee while running. Ideally to prevent IT Band Syndrome you need to listen to your body and how it feels after exercising. IT Band Syndrome is typically seen from “overuse” of the muscle. As an athlete you need to continue to stretch and strengthen every muscle of the interconnective chain to remain healthy and active.

Treating IT Band Syndrome

To Treat ITB Syndrome you should seek a proper diagnosis and reduce your training regimen. It is essential to ice twice a day and to perform exercises to increase flexibility. Use an IT band strap to apply compression at the area of discomfort to help relieve Iliotibial Band Syndrome. 

The ProStretch® Pro Stick Massage Roller will work out the affected muscles and increase blood flow to the injured area. The ProStretch® Pro Stick Massage Roller is a great tool because it allows you to apply the right amount of pressure that you need to the area.

It is essential as an athlete to immediately seek the proper diagnosis for the injury you are experiencing. Too often athletes continue training through an injury and end up causing more damage and delaying the time until they are healthy again. Immediately seek answers to find the right solution for your injury so you can get back to performing at 100% again.

Until next time follow Medi-Dyne on Facebook, Twitter, Pinterest, and Instagram for healthy tips and special offers!

Always,

Lauren

 

 

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OTHER RELATED TOPICS:

IT BAND SYNDROME: A COMMON RUNNING INJURY.

IT BAND EXERCISES

TOP RUNNING INJURY NO. 7: IT BAND SYNDROME

RUNNER'S KNEE EXERCISES

EVERYTHING YOU NEED TO KNOW ABOUT RUNNER'S KNEE

HOW YOU CAN COMBAT THE EFFECTS OF RUNNER’S KNEE

 

 

PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.

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