Iliotibial band syndrome (ITBS) is a standard overuse damage in runners, however one you can begin taking steps as we speak to keep away from. Right here’s the rundown on why runners get it and what you are able to do to forestall it.
The IT band is an enormous band of connective tissue referred to as fascia (an elastic connective tissue discovered all through the physique) that begins exterior the hip, runs down the skin of the thigh (enveloping the outer thigh muscle tissue), and has attachments to the lateral knee cap and decrease leg. Working is taken into account a repetitive single-leg exercise, requiring the management and coordination of a number of joints–if you start to fatigue whereas working, you’ll begin to lose the flexibility to steadiness nicely on both leg, including stress to the IT band.
IT band syndrome occurs when your IT band rubs towards your leg bone, creating friction. In lots of circumstances, this “tightness” of the IT band is attributable to weak glute muscle tissue, abdominals or hips. When the IT band will get irritated, chances are you’ll expertise swelling or a snapping sensation on the skin of the knee, in addition to ache and irritation.
Preventative measures
The precise reason for ITBS will range for every particular person, and consultants aren’t clear on what precisely causes the damage. There are contributing elements you’ll be able to keep away from, nonetheless, like rising coaching load or depth too shortly or too quickly (goal for a gradual method). Be sure you are sporting footwear which might be finest suited in your working type–attempt to buy from an area working retailer the place workers will assist you determine what kind of shoe you want.
Be cautious when returning to working after a break, as tempting as it’s to right away begin at your earlier quantity. Consulting a physiotherapist or sports activities physician for those who suppose you’re experiencing any of the signs of IT band syndrome is all the time one of the best path to take if doable.
Strengthen the muscle tissue of the hip and thigh
The IT band itself can’t be stretched or strengthened, however doing energy workout routines that target the muscle tissue round it will possibly assist forestall damage and in addition help restoration by enhancing the soundness and assist of the knee joint. Strive fundamental energy workout routines like squats, lunges, and leg presses. Begin with no weight or very mild weight, and progressively enhance the resistance as you develop into stronger. Correct kind is vital, and taking your time is important.
Keep flexibility and steadiness
Whereas stretching the IT band just isn’t doable (as a result of it isn’t a muscle, it doesn’t stretch and contract like a muscle does) you’ll be able to stretch the muscle tissue of the hip and thigh, and retaining these versatile and cell will scale back rigidity on the IT band.
Strive standing together with your ft hip-width aside and reaching your proper hand throughout your physique to seize your left elbow. Gently pull your left elbow throughout your physique, feeling the stretch in your proper hip and thigh. Maintain this stretch for 20-30 seconds, then repeat on the opposite aspect.
Working towards easy steadiness workout routines on both leg can be useful to enhance working energy and forestall accidents. You’ll be able to dive deeper into some steadiness work right here.
