Iliotibial Band Syndrome: Causes, Prevention, and Treatment

Iliotibial Band Syndrome (ITB) is a common injury that runners suffer from. It is an overuse injury that can be very painful. ITB doesn't occur in an instant. It starts off as an uncomfortable pain, and it can lead to a debilitating injury. So as a runner, it is important that you learn more about it.

Definition of Iliotibial Band Syndrome

The iliotibial band is a ligament that runs from your hip to your shin on the outside of your thigh. Friction can occur when the band collides with the bones on your knee. Too much friction can cause pain or inflammation. The pain can run down from your outer hip to your knee. You can do a test by bending your leg from a straight position. There is a strong possibility that you have ITB when you feel pain on the outside of your knee.

Causes of ITB

Iliotibial Band Syndrome is an overuse injury. This means that you should be extra cautious with your running shoes, running pace, hill work, and direction changes.

The wrong pair of shoes or shoes that need replacement may lead to an injury. Replace your shoes when needed. Also make sure that they are the right kind of shoes for your foot type.

Running much more than your body can handle is also not advisable. The primary principle of running is to build up your miles slowly and steadily.

When doing track workouts, you should include directional changes at regular intervals. Also avoid doing hill work. But if you must, make sure that you do not run on too many inclines.

How to Treat ITB

The first aid treatments for Iliotibial Band Syndrome are applying ice and getting some rest. Ice will reduce the inflammation. Allow your legs to rest until your condition improves.

There are also alternative exercises that can help your leg. You can try swimming or pool running. There are also support products that can help you, like braces. However, if you don't get relief from these treatments, you may need to be injected with cortisone.

In severe cases, you may need to go under surgery. Most runners would not consider doing surgery because it would affect their leg and their running.

ITB can develop into a chronic condition, so do not just ignore the pain. It is best to take drastic measures even at an early stage. Now that you know how iliotibial band syndrome develops, you need to be critical of your running routine. When the cause of your ITB has been determined, you need to eliminate that cause from your running. This means that you need to change something in your routine to avoid recurrence of the condition.