ITB
What is the iliotibial band?
The iliotibial band (ITB), is a tendon that begins at the outside of the hip, travels down the outside of the thigh, crosses the outside of the knee and attaches to the outside of the upper tibia (shin bone). The IT band provides stability to the knee and assists in flexion (bending) of the knee joint.
What causes ITB Syndrome?
ITB Syndrome is an irritation of the IT band, which results in inflammation and pain. Causes of ITB syndrome include:
- Tight hip, leg or pelvis muscles
- Tight IT band
- Running on a sloped surface
- Exercising in shoes that are worn
- Bow legged
- Heel and foot pronation
- Tight heel cords
- Overuse; activities that cause friction or rubbing of the IT band where it crosses bone
- Vigorous hiking, walking or running
Symptoms:
- Pain on the outside of the knee that is present with activity but is relieved with rest
- Discomfort during downhill running
- Pain radiates toward outside of knee and top of tibia
Diagnosis: Your physician will take a detailed history of your symptoms and activities and do a thorough clinical examination. ITB syndrome can be diagnosed by clinical exam.
Treatment: Treatment of iliotibial band syndrome includes the following:
- Rest. Initially limiting or avoiding activities that place stress on the IT band.
- Ice. Place ice on the affected area over a thin cloth for 20 minutes, 2-3 times a day when symptomatic. When you are able to resume activities, icing the affected extremity after exercise will continue to be beneficial.
- Stretching. Implement a stretching program before and after activity.
- Follow a gradual return to activity and when running, avoid hills initially, shorten your stride and run on alternate sides of the road.
- Orthotics may be useful in preventing ITB syndrome in those individuals with foot supination and pronation
- Non-steroidal anti-inflammatory medications such as Advil and Aleve may be useful in controlling pain and decreasing inflammation.
- Strengthening program.
- Referral to a physical therapist, if indicated.
Prevention of Iliotibial Band Syndrome:
- Orthotics or shoe inserts can be useful in preventing ITB Syndrome in those individuals with alignment issues
- Replace worn out shoes • Avoid overtraining • Cross train • Allow for adequate rest and recovery between trainings • Include strengthening exercises as part of your work out routine; strengthen external hip rotators by doing one leg squats • Include proper stretching exercises as part of your work out routine
