What You Could Do For IT band injuries

HEAL MY "IT" PAIN PLEASE

By Dr Khong Lamvichit on June 18, 2019  3 mins

Define iliotibial band syndrome

Athletes that exercise frequently performing repetitive knee bending activities, such as running, cycling, squatting, and/or overweight with decondition hips could potentially experience over tightening of the Iliotibial (IT) Band syndrome.  This pain occurs commonly in runners; however very sedentary lifestyle seekers have experienced this outside knee pain.  Lucky for the reader, there's no need for surgery, but therapies such as myofascial release, dynamic stretching, and proper strengthening exercises will do.

What are the symptoms of an IT band injury?

Athletes experiencing IT band symptoms:
1. Aching, burning, and/or tenderness along the outside of their knee
2. Feel clicking, popping, and/or snapping along the outside of their knee
3. Pain referral shooting up and/or down the outside of their leg
4. Warmth and redness on the outside of their knee

How do I heal my IT band pain?

1. Reduce the pain and inflammation that normally occurs.  Depending on the severity of the pain, we always want to focus on keeping your pain down before we perform tissue mobilization on your ITB.  Common ways to reduce inflammation and pain is the "no brainer" rest, ice, and topical anti-inflammatories.  Commonly NSAIDs would be recommended  if you're looking to speedily reduce the pain.  At the end of day these are all effective in the beginning phase.
2. Massage and stretching frequently.  Experts in these areas are massage therapists or myofascial specialist such as active release treatments from practitioners from Chiropractic doctors or physical therapist.  Staying away from foam rollers would be a wise decision simply because there is no tissue release taking place.  Constant smashing of any thick fibrous bands such as tendons or iliotibial bands would irritate the tissue.
3. Strengthen your behind.  We at Midwest Sport and Spine would make attempts to strengthen the primary and secondary hip stabilizers immediately after reducing the pain and inflammation.  Primary hip stabilizers consist of gluteus maximus.  Secondary hip stabilizers consist of tensor fascia latte, gluteus medius and minimus.

What causes my IT band pain symptoms?

IT (Iliotibial band) pain typically stems from repetitive motion causing the taut band to snap over the lateral femoral condyle.  This is normally termed "overuse" injury with athletes participating in running, cycling, or other sports with repeated knee flexion and hip joints.

Does ITB syndrome go away?

ITB pain could start off as a mild pain; however left untreated could potentially worsen.  Most people would rest which could take as long as 6 weeks; however we have found when left untreated the fascial band will remain tense and thickened.  This means the athlete potentially can re-aggravate the IT band once they resume their respective sport.

We highly encourage the athlete to perform simple stretches and exercises in this article to reduce the tension developed in their knee.  You will thank us later.

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Stretches and Exercises

Bent Knee IT Band Dynamic Stretch
1. Lay on left hip
2. 90 degree bend of the bottom knee
3. Slowly push your shoulders up until hip stretch is felt
4. Repeat  x 15-30 reps

Straight Knee IT Band Dynamic Stretch
1. Lay on left hip
2. Straighten the bottom knee
3. Slowly push your shoulders up until hip stretch is felt
4. Repeat  x 15-30 reps

Dr Khong Lamvichit

Dr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc.  at River North in Chicago, IL.  See his bio...