IT Band syndrome is one of the most common types of knee pain associated with runners. If you google or ask around about how to fix, what causes, or how to prevent IT Band Syndrome there is a good chance you will come across a lot of information and n0t know what to do with all of it. I am here to explain why IT Band Syndrome occurs, how to prevent it, and how to treat it, quickly and concisely
What is it and why does it happen?
.IT band syndrome occurs due to repetitive friction of the iliotibial band against the side of the femur. This friction is typically caused by overuse or biomechanical issues such as tightness in the IT band usually due to weakness in the hips and glutes. Runners and cyclists are commonly affected by IT band syndrome due to the repeated bending and straightening of the knee during these activities.
To prevent IT band syndrome:
Maintain strong hips and glutes through targeted exercises focusing on extension of the hip, external rotation of the hip, and hip flexor strengthening, specifically the iliopsoas.
Gradually increase running mileage and intensity. the basic rule is 10% increase in total mileage per week and long-run mileage.
Stretch regularly, focusing on the tensor-fascia latae, quadriceps, and hamstrings.
Use a foam roller or massage ball to release tension in the lateral quadriceps(vastus lateralis), the tensor fascia latae, and lateral hamstring(biceps femoris).
Cross-train to develop balanced muscle development. focus on movements in the frontal plane(lateral lunges, leg abduction) and stability exercises in the sagittal plane(single leg stance with knee drive).
Treating IT Band Syndrome
Similarly to preventing ITB syndrome, you must focus on strengthening the gluteal muscles, improving knee stability, and stretching/massaging regularly. It would be smart to warm up the gluteal muscles with a mini-band by doing hydrants or clamshells, before running. You can also use a brace and NSAIDs for pain management but limit the use of these to “only when necessary” moments.
What not to do
The things I see people doing all the time which does nothing to help your ITB Syndrome are icing and massaging the IT Band. Ice will act as a pain killer, but will do nothing to resolve the issue. Massaging the dense tissue that the IT Band consists of will not change its tension. The focus should be on the muscles connected to the IT Band(Gluteus maximus and medius, Tensor Fascia Latae) as well as the lateral muscles of the thigh.