Deb Fuchek's Physio Column
(Close this window to return to Deb Fuchek's Column Index)
March, 2000
ILIOTIBIAL BAND (ITB) FRICTION SYNDROME
What is it? The iliotibial band runs along the outside of the thigh. ITB friction syndrome is a pain on the outside of the knee due to the iliotibial band rubbing back and forth over the prominence of the femur. This creates localized swelling and tissue thickening.
What is the cause? It can be due to several factors including abnormal foot biomechanics, footwear, a change in activity, training errors, workout surfaces, a muscle imbalance and biomechanical problems in the low back, pelvis, hip and knee.
How do you treat it? Treatment conisists of the following:
stretching,
a modified training program during the acute stage,
appropriate shoe selection,
possible orthotics (shoe inserts),
running on the other side of the road or on the other side of the track,
physiotherapy to correct muscle imbalance or any biomechanical problems in the low back, hip, knee or feet.
|
Stretching Exercises(all left leg stretches): Hold stretch for 15 to 20 seconds and repeat three to five times on each side before and after workouts, and more frequently if ITB syndrome is present.
| ||
|
Illitobial Band Stretch: Stand with your back straight and your right leg crossed in front of the other for balance. Keep your back straight and left leg straight as you push the left hip toward the left. This stretch should be felt on the outer part of the hip. NOTE: Do not bend your spine to the side while doing the stretch. It will put undue stress on your spine. 
|
Quadriceps stretch: Stand with your back straight and blancing on the right leg (using the wall for support). Using your left hand, pull your knee back at your ankle joint. The stretch should be felt at the front of your left thigh. NOTE: Do not arch your back with this stretch.
|
Piriformis (Buttock) Stretch: Long sitting with the left leg crossed over the right leg. Place your hands on the outside of the left knee and keep your back straight. The hands on the bent left knee should pull toward your body and feel the stretch at your hip and hold. This stretch should be felt on the outside part of the left hip and in the buttock area. 
|
