Iliotibial Band Syndrome
Iliotibial Band Syndrome.
Try to say that ten times without hurting yourself.
But having to say it is indefinitely better than dealing with it.
Iliotibial band syndrome (ITB) is an overuse injury
which happens to many runners throughout their career. You, me, we are all at risk here.
That's why you need to take a few
minutes now, to learn more about this painful injury. This page covers a number of aspects on this subject, from definitions to prevention and treatment :
What is ITB ?
How do you get ITB ?
How can you prevent ITB ?
How can you treat ITB ?
What is iliotibial band syndrome
ITB is an overuse injury to the outside of your leg.
The iliotibial band is a ligament that runs from your hip to your shin on the outside of your thigh.
The rubbing of this band on the bones on your knee causes friction.
Too much friction causes inflammation (nice word for PAIN).
Do you suspect you have ITB ? Then do the test !
Keep your leg straight and bend it. If you feel pain on the outside of your knee at any point, then you most probably have ITB.
How do you get iliotibial band syndrome
As mentioned before, ITB is an overuse injury. Common causes of overuse of your iliotibial band are :
Past due shoes
Too much mileage
Track workouts in the same direction
How can you prevent iliotibial band syndrome
Now you know what is causing ITB it is almost too easy to answer the question on how you can prevent it... alright I'll do it for you !
How to prevent iliotibial band syndrome :
Slow and steady build-up of miles
Replace your shoes in time
Avoid too many hills
Alternate direction of your track workouts
How can you treat iliotibial band syndrome
When you find out you have ITB, how can you treat it ?
Rest And Ice
Yes, I am sorry, but you will have to give that iliotibial band of yours a bit of a rest. So less or no miles. Icing the painful area will reduce inflammation.
Do not continue your normal running routine. Do not be a hero and ignore the pain. You'll make things worse and run the serious risk of making your ITB a chronic injury. And that's something you really do not want.
Keep up your fitness level by doing alternative exercise like swimming or pool running. By the way, check out why cross training good for you.
Find out where you went wrong
Too many hills ? Too much track running in the same direction ? Do you need other
shoes or orthotics ? Or do you need to cut back your mileage ?
Be a bit critical here !
Ease into running
After a (short) rest period, ease into your running again. Take your time to get back to where you were before your injury.
Protec Iliotibial Band
|Click the picture|
The Protec Iliotibial Band features a compression pad that supports the iliotibial band.
If rest and ice and the Protec Iliotibial Band don't help, then you might have to get a cortisone injection.
As a totally last option, you can have surgery done. Most runners are not happy with the results of this because it gives them "floppy knees".
I certainly hope you recognise you have ITB in an early stage so that rest, ice and the Protec Iliotibial Band can cure you and you
do not have to pursue more rigorous options like injections or surgery.
ITB is a sign you are doing something wrong. So while treating it, think, be critical and realise what it is you could improve about your running.
I hope this section helped you understand that ITB, or in fact, all overuse injuries, need to be taken seriously.
So be wise and only hurt yourself while trying to pronounce iliotibial band syndrome !
Interested in all the necessary running injury information ?
the Best Running Tips Newsletter
my site blog !
Go from Iliotibial Band Syndrome Page to Running Injuries Page
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Running Injury Prevention
Foot Pain |
Black Toenail |
Stress Fractures |
Posterior Tibial Tendonitis |
Heel Pain |
Achilles Tendinitis |
Heel Spur / Plantar Fasciitis |
Knee Pain |
Iliotibial Band Syndrome (ITB) |
Leg / Calf Cramps |
Shin Splints |
Hamstring Injury |
Upper Body Injuries:
Nipple Chafing |
Side Stitch |
Back Pain |
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