| Iliotibial Band (IT Band) Syndrome is a frustrating | | | | lift the top foot twelve to twenty-four inches |
| source of knee and hip pain for athletes, and is | | | | directly above the bottom foot. |
| one of the most common causes of lateral knee | | | | Hold the position for 5 to 10 seconds and slowly |
| pain in runners. Most cases of iliotibial band | | | | return the leg to the starting position. Focus on |
| syndrome occur as the result of "too much, too | | | | using the gluteal muscles and not the lateral thigh |
| soon" or poor biomechanics and can be prevented | | | | muscles to lift the leg. Repeat this exercise 5 to |
| with these simple tips and listening to your body. | | | | 10 times in sets of 2 or 3. |
| Anatomy of the Iliotibial Band | | | | Hip Hitches (Pelvic Drop) Exercises |
| The iliotibial band is a thick layer of tissue along | | | | Hip hitches or pelvic drop exercises are another |
| the outer part of the leg that runs from the hip | | | | method of improving gluteal muscle strength. |
| to the knee. Irritation can occur either in the hip | | | | Stand on a step or elevated platform with the |
| or the outside part of the knee as the iliotibial | | | | injured leg. The unaffected side should hang off |
| band rubs across the greater trochanter and the | | | | the edge of the step. Slowly relax your hips and |
| lateral epicondyle of the femur. | | | | the pelvis should tilt down towards the unaffected |
| Iliotibial Band Syndrome Symptoms | | | | leg as the foot lowers. Concentrate on contracting |
| Symptoms of iliotibial band syndrome include pain | | | | the gluteal (buttock) muscles on the standing leg |
| at the outside part of the knee that is worse | | | | and bring the hips back to a straight position. |
| when bending or extending the knee, such as | | | | Wallbangers |
| during running or cycling Other symptoms include | | | | Wallbangers help provide another method of |
| pain on the outside part of the hip over the | | | | improving gluteal muscle strength. Stand |
| greater trochanter. | | | | perpendicular and one to two feet away from the |
| Causes of Iliotibial Band Syndrome | | | | wall with the injured hip towards the wall. With |
| Tightness in the iliotibial band is a common cause. | | | | arms extended out in front, slowly drop and twist |
| Weakness in the muscles around the hip and | | | | away from the wall until the hip lightly contacts |
| buttocks (gluteus muscles) can cause excessive | | | | the wall. Don't hold this position - return to the |
| hip and leg rotation, resulting in increased stress | | | | starting position. As you perform this exercise, |
| on the iliotibial band. Other factors that can lead to | | | | you should feel the gluteal muscles in the hip |
| IT band syndrome include running on a sloped | | | | closest to the wall contract as you return to the |
| surface such as the beach or road and excessive | | | | upright position. |
| pronation or rolling in of the foot. | | | | Frontal Plane LungesFrontal plane lunges are |
| Iliotibial Band Syndrome Prevention | | | | another simple exercise that increase gluteal |
| Iliotibial band syndrome can be prevented by | | | | muscle strength. Standing with the feet |
| avoiding overtraining, allowing for adequate | | | | shoulder-width apart, slowly step to the right and |
| recovery and rest, following a regular stretching | | | | lower the body into a squat position. Shift the |
| and strengthening program and selecting proper | | | | body weight from the left to the right leg and rise |
| running shoes for your running style. | | | | from the squat position as you bring the left leg |
| Treatment of Iliotibial Band Syndrome | | | | back underneath your body. Repeat the exercise |
| Ice massage to the painful area for 10 to 15 | | | | in the opposite direction by stepping to the left |
| minutes after workouts can decrease the pain. | | | | and repeating the above steps. |
| For acute injuries (less than 2 weeks) | | | | Sample Exercise Program |
| anti-inflammatory medications such as ibuprofen | | | | Week 1 |
| (Motrin or Advil) or naproxen (Aleve or Naprosyn) | | | | - Every day - Stretching exercises - Once daily |
| can help with pain and irritation. In chronic injuries | | | | for total of 5 to 10 minutes in each session. Ice |
| there is less inflammation of the tissue, therefor | | | | as needed after stretching. |
| acetaminophen (Tylenol) may be more | | | | - Days 1, 3 and 5 - Strength exercises - start |
| appropriate. | | | | with 8 to 10 repetitions and one or two sets. |
| Iliotibial Band Stretches | | | | Focus upon proper form. |
| Stretching of the iliotibial band is an important | | | | Week 2 |
| component of proper rehabilitation if the band is | | | | - Everyday - Stretching exercises - Twice daily |
| tight. One simple stretch is to stand and cross | | | | for total of 5 to 10 minutes in each session. Ice |
| your injured leg behind your uninjured leg and | | | | as needed after stretching. |
| bend over to touch your toes. A more advanced | | | | - Days 1, 2,4 and 5 - Strength exercises - start |
| version of this exercise is to then extend the | | | | with 10 to 12 repetitions and two to three sets. |
| arms overhead and slowly reach to the opposite | | | | Continue to focus upon proper form. |
| side (for the right IT band, extend the arms to | | | | Key Points to Remember for Iliotibial Band |
| the left) and then continue the stretch as the | | | | Syndrome |
| arms reach for the floor. As you perform this | | | | There are several key points to remember with |
| exercise, you should feel the stretch in the side | | | | iliotibial band syndrome. The focus should be on |
| and back on the hip. If you experience pain or | | | | stretching of the iliotibial band and strengthening |
| muscle spasm then reduce the motion during the | | | | the muscles around the hip since weakness in |
| stretch. | | | | these muscles often is the primary cause of the |
| The seated IT band stretch is performed while | | | | injury. Limiting increases in running mileage to |
| sitting on the floor with the legs out straight. | | | | approximately 10% weekly can help prevent |
| Bending at the hip and knee, take the injured leg | | | | injuries from "too much, too soon". Proper |
| and cross it over the uninjured leg. Twist the | | | | stretching after warming up and before cooling |
| upper body towards the injured side to continue | | | | down can help prevent re-injury.Sometimes, worn |
| the stretch. An alternative method is to slowly | | | | running shoes with poor arch support can lead to |
| extend the knee and leg of the tight IT band to | | | | excessive pronation of the foot and increased |
| increase the stretch. | | | | stress on the iliotibal band. Remember that most |
| Seated Iliotibial Band Stretch | | | | running shoes last for 300 to 400 miles and need |
| The"Figure-4' stretch is an exercise that can be | | | | to be replaced. Having an expert at a running |
| done while seated at a desk. While seated, cross | | | | shoe store can help in selecting the proper shoe |
| the ankle of the injured leg on top of the opposite | | | | for your foot and running style. |
| knee. The stretch can be extended by either | | | | Don't forget the importance of recovery and |
| lightly pushing the flexed knee down towards the | | | | moderation in an exercise program. While a little |
| floor or by leaning forward at the waist and | | | | soreness is a sign that your body is adapting to |
| allowing your body weight to increase the stretch. | | | | the increased training, pain is your body's signal to |
| Hold the stretch for 5 to 10 seconds and then | | | | slow down. |
| slowly relax. | | | | Return to Running and Activity |
| Foam Roller Stretch | | | | The often-asked question of most runners and |
| A foam roller is a great tool to break up scar | | | | endurance athletes is when they can return to |
| tissue and help with myofascial release of the | | | | running with iliotibial band problems. A gradual |
| iliotibial band. The stretch is performed by rolling | | | | return to running can begin once an athlete can |
| the injured leg back and forth across the foam | | | | perform the exercises without pain. While individual |
| roller. Focus on the hip and outside part of the | | | | results may vary, most iliotibial band syndrome |
| thigh. The exercise can be done daily for several | | | | cases resolve with 4 to 6 weeks of rehabilitation. |
| minutes. Try the rolling with the knee straight and | | | | A return to running program should focus on |
| the knee flexed. Gradually increase the amount of | | | | proper biomechanics and avoid triggering factors |
| time each week. | | | | (sloped or uneven surfaces). Studies have shown |
| Strength Exercises for Iliotibal Band Syndrome | | | | that faster paced running has less irritation of the |
| Strengthening the gluteus muscles is also | | | | iliotibial band due to the flexed position of the |
| important in iliotibial band syndrome . Step lunges | | | | knee at foot strike versus slow paced jogging. |
| and leg squats can help increase gluteal muscle | | | | We recommend easy and short fast-paced |
| strength and are prevent excessive hip internal | | | | running on alternating days on flat ground for the |
| rotation and added stress across the knee and | | | | first week with a gradual return to longer, slower |
| iliotibial band. For athletes that are trying to rehab | | | | paced runs over the next 2 weeks. Additionally, |
| from IT band syndrome, a gradual approach to | | | | avoiding downhill running or on sloped surfaces |
| strength training of the gluteal muscles is | | | | (side of the road) can help prevent re-injury. |
| recommended. | | | | The rehab stretches and exercises should |
| Side Leg Lifts | | | | continue during the return to running phase of the |
| Side leg lifts focus on strengthening the lateral | | | | training program. |
| gluteal muscles as well as teaching the athlete the | | | | Download a pdf version with pictures of the |
| correct muscles to focus on. Side leg lifts are | | | | stretches from the Coastal Sports and Wellness |
| performed lying on the side, with the injured leg | | | | website. |
| on top. Keeping the hip and knee straight, slowly | | | | |