IT Band Syndrome

What is it?
The ITB is a broad band extending from the tensor fascia latae and gluteus muscles in the hip to the lateral side of the proximal tibia. The ITB is thought to be a hip and knee stabilizer. Excessive tensile stress on the ITB will create friction between the band and the lateral aspect of the femoral  epicondyle as it crosses over it.
  • Causes
  • Poor training techniques             
  • Large Q angle
  • Sacroiliac joint dysfunction
  • Genu valgum  ( knock kneed)
  • Leg length discrepancies
  • Strength imbalances in the hip adductors
  • Excessive pronation
  • Prominent area of pain is the lateral side of the knee.  Initially pain may only be present when running.  As the syndrome progresses, pain may be felt when not running.
  • If caused by excessive pronation, consider a stability or motion control shoe with an insert.
  • Stretching, icing, and massage of ITB may be helpful. Consider foam rollers for self-massage.
  • Orthopedists and Physical Therapists typically check leg length, strength, and sacroiliac joint dysfunction.
  • Addaday Ultra Series
  • Superfeet Premium Insoles
  • Foam Rollers
  • Hydration & Nutrition (Nuun, GU Energy, Nathan)

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