👉The IT band is a thick band of fibrous connective tissue that originates in the outer hip and runs down the outside of the leg and attaches below the knee. It is the largest piece of fascia in the human body. This band of fascia stores and releases elastic energy and stabilizes the hip to make walking and running possible.
⚠️IT band syndrome is an overuse injury in which repetitive flexion and extension of the knee causes the distal portion of the IT band to rub over the lateral femoral condyle and become inflamed.
🔷Symptoms of ITBS - pain on the outside of the leg just above the knee, clicking or popping on the outer knee, pain on the outside of the thigh
🔷Causes- not stretching for warm up or cool down, running on uneven surfaces, not allowing for recovery time between workouts, too much repetitive stress (running, cycling, jumping, cardio), general overtraining, muscular imbalance, weak butt, core, hip, overstriding cadence, deficits in lumbopelvic (hip) stability and strength, sudden spikes in training loads
🔷Certain conditions can predispose to getting ITBS- bowed legs, knee OA, uneven legs, hyperpronation of the foot, internal rotation of the leg and hip weakness of the abs, glutes or hip muscles
⚠️Resting and doing nothing and waiting for the pain to settle then returning to the provoking activity can propel the cycle of pain.
✅In order to break the cycle we need to look at the strength and flexibility of the surrounding muscles, assess load capacity of the IT band, identify and address insults in the kinetic chain, and perform a gait analysis then correct the dysfunctions through proper exercise and gait training.
🔷Muscles that contact the IT band and should be assessed: lateral quad(vastus lateralis), rectus femoris, lateral hamstring(biceps femoris), TFL, glut max and medius.
✳️This month I will be sharing exercises and tips to help alleviate and prevent symptoms related to ITBS.
⚠️Disclaimer: These posts are for informational purposes only. They are not for the purpose of diagnosing or treating any condition. You should always seek professional help if you have pain or dysfunction.
🏃I would love to evaluate your condition and help you get back to your active lifestyle.
✅Follow @drashleighchiro all month long for tips on how to maintain an active lifestyle.