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 Posted: Sun 19:28, 01 Sep 2013 Post subject: What is IT Band Syndrome in a Runner |
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What is IT Band Syndrome in a Runner,[link widoczny dla zalogowanych]
Iliotibial Band Friction Syndrome is the second most common overuse injury among endurance athletes. Also know as Iliotibial Band Syndrome,[link widoczny dla zalogowanych], IT Band Syndrome,[link widoczny dla zalogowanych], and ITBS,[link widoczny dla zalogowanych], it is a common cause of knee pain in runners and cyclists. In fact,[link widoczny dla zalogowanych], ITBS has been reported in up to 12% of distance runners.
The most frequent complaint of ITBS sufferers is pain at the outside of the knee. They will typically report that the pain will come on at a predictable distance and then worsen throughout the remainder of the run. This pain usually goes away at rest. In its later stages, the same pain may begin with other,[link widoczny dla zalogowanych], less stressful activities, such as stair climbing or even walking.
So what exactly is ITBS? The Iliotibial band is a thick reinforcing band of tissue that stabilizes the outside of the thigh and upper leg. When the knee is bent at about 30 degrees,[link widoczny dla zalogowanych], the IT band changes position and moves backward behind a prominence (the lateral femoral condyle) at the outside of the knee. In short, ITBS is inflammation of the outside of the knee from repeated friction as the knee bends and the IT band snaps back and forth across this bony prominence,[link widoczny dla zalogowanych], becoming irritated.
There are many reported causes and contributing factors to ITBS. People who are bow-legged, a tight iliotibial band, have high arches,[link widoczny dla zalogowanych], or a limb-length discrepancy are more at risk. All of these conditions can increase the amount of shock transmitted through the leg to the knee. One study actually found 42% of all ITBS cases to be associated with training errors such as increasing miles too quickly. Nearly half of those cases caused by training errors could be attributed to a single excessive harmful training session.
Other ways to prevent ITBS include the use of custom orthotics to correct for deficits in pronation. If you are bowlegged, have high arches, or a limb length discrepancy,[link widoczny dla zalogowanych], orthotics can correct the biomechanical shortcomings you were born with,[link widoczny dla zalogowanych], increase running efficiency, and help prevent injury. If you have any of the these conditions,[link widoczny dla zalogowanych], avoid shoes that decrease pronation. Do NOT use shoes labeled "stability" or "motion control".
Stretching is critical to avoiding the initial injury as well as or re-injury. To stretch the IT band, stand with your hand out in front of you, holding onto a surface such as a counter for balance. Cross your right leg behind the left leg. Now lean to the left and you will feel an increasing stretch at the right hip. Hold this stretch for 15 seconds. Perform the stretch three times for each side.
If you do develop IT band syndrome,[link widoczny dla zalogowanych], icing and anti-inflamatories are the usually treatments. The most successful treatments have included immobilization, icing,[link widoczny dla zalogowanych], stretching and a quick return to activity. Interestingly,[link widoczny dla zalogowanych], running at faster pace has been correlated with a lower incidence of ITBS. This is because the higher cadence requires the knee to remain flexed at a higher degree and decreases the amount of friction to the IT band.
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