How to Avoid IT Band Syndrome

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:

1. 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.

2. Gradually increase running mileage and intensity. the basic rule is 10% increase in total mileage per week and long-run mileage.

3. Stretch regularly, focusing on the tensor-fascia latae, quadriceps, and hamstrings.

4. 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).

5. 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.

Stay Loose and Limber Without Doing Yoga

It is no secret that yoga is an incredible tool for improving muscle flexibility and increasing mobility through all joints. Vinyasa flows are amazing for opening the hips, increasing thoracic mobility, and improving posture by decreasing anterior muscle tension in the torso and posterior muscle tension, like the hamstrings and calves. Unfortunately, yoga is not for everyone. No matter how hard I try, I cannot get into a habit of doing yoga I always feel refreshed and loose after I’m done, but I just can’t seem to do it consistently. This isn’t uncommon neither. We have an amazing yoga instructor, Bri Stoecker of Bri Marie Yoga, and when I tell our members who need it the most that they should attend yoga 1-2x per week, they react like I’m asking them to run a marathon, without training, right now! Like most things, it seems the people who need it most, are the most reluctant to do it. Like I said, I’m in the same boat, I can’t seem to make it habit. Well, luckily for us, there is another solution, but it comes with a catch. We can do mobility exercises, which will help loosen the joints by working through range of motion, but first and foremost the most important thing is the catch, consistency. You spend the majority of your day or your active hobby doing the same movement over and over, the only thing that will overcome high volume of reps is consistency. Create a habit and stick to it, either 3 days/week doing 45 minutes of mobility work, or 15 minutes daily. Start with these 5 on a daily basis. There is no better time than quarantine time to form a new, healthy habit,

1. 90-90 Hip Rotations

15 reps per side, pausing with both knees touching the ground. Keep shoulders down, away from the ears

2. Half-Kneel Torso Twist

15 Reps per side, pushing your range-of-motion without compromising form i.e. knee stays over heel

3. Half-kneel torso bend

15 bends to each side, pushing range-of-motion without compromising form i.e. rear hip stays over rear knee

4. Standing Windmill

15 reps per side, keep arm point straight up, squeezing the shoulder blade into your spine. Try not to bend knees or sliding hips laterally to engage a hamstring stretch

5. Step-Back Groiner w/ Twist

15 reps per side, keep weight in the front heel, hips low, shoulder down, and squeeze rear gluteal muscles to create a hip flexor stretch