ITB-syndrome

Iliotibial-Band causing pain?

Inflammation in the band of fibers that runs along the outside of the knee to the top of the shin.

Who's commonly at increased risk for ITB-syndrome?

Women with a BMI of 21 and over (ie) weighing >135 at 5'7", for example or higher who do a weekly long run of two hours or more and run hills often.

Others at Risk- People who run on slanted surfaces; runners with leg-length discrepancies

Why??

Extra body weight puts a heavier load on the hips and more pressure on the IT band. Long runs fatigue the muscles that help stabilize women's hips. With this fatige, the hips tend to sag more than normal on each step, straining the band. During a hill workout, the knee stays bent longer, which also increases tension in the IT band.

1)Strengthen the muscles around the IT band with side step glides (loop a resistance band around both ankles and walk sideways in one direction, then the other).

2)Use a foam roller to loosen the band
ITB Stretch using Foam Roller

1. Position yourself on your side lying on foam roll.
2. Bottom leg is raised slightly off floor.
3. Maintain head in “neutral” with ears aligned with shoulders.
4. This will be EXTREMELY PAINFUL for many, and should be done in moderation.
5. Roll just below hip joint down the lateral thigh to the knee.
6. If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

For more exercises to help with ITB-syndrome click here