IT Band Syndrome
IT Band Syndrome is pervasive, sidelining even the most seasoned runners or other athletes. Some statistics show rates of IT band syndrome as high as 25 percent in physically active adults. But what exactly is an IT band and how does IT band syndrome creep into the bodies of so many healthy, active people, causing them to slow down and miss workouts?
If you’re concerned about protecting your IT band and staying active, read on to learn just what’s happening when IT Band Syndrome sets in, how to treat it and what you can do to prevent it in the first place.
What Is The IT Band?
The iliotibial band, commonly referred to as the IT band, is a thick, tight band of tissue that connects your rear end to you knee. Your IT band and its associated muscles are responsible for extension, abduction and lateral rotation of your hip. It also helps to stabilize your knee.
It may not be a well-known part of the anatomy, but without a properly functioning IT band, your stride will suffer and you could experience some extreme pain. According to Runner’s World, when the IT band isn’t working properly, the movement of the knee becomes painful. Athletes like runners, cyclists, hikers and weight lifters are at particular risk for injury, including IT Band Syndrome, or hip bursitis.
How Can The IT Band Become Injured?
An IT band can become injured simply from overuse. If your IT band is too tight, it can cause friction, either at the top of your hip or down towards your knee. IT Band Syndrome, or hip bursitis, is one of the most common overuse injuries, especially with runners. When the IT band becomes tight or inflamed, IT Band Syndrome can crop up and keep you on the sidelines.
IT Band Syndrome presents itself as a red hot, burning pain, often sore to the touch, on the outside of the hip where you can feel the bone through the skin. It can feel like a literal clicking or rubbing feeling on the knee. According to Runner’s World, because the knee can become swollen as a result of IT Band Syndrome, some people often mistakenly think they have a knee injury.
Wearing worn-out shoes, running downhill, running on banked surfaces, running too many track workouts in the same direction or just logging too many miles can all contribute to the risk of injuring your IT band. It’s indiscriminate, affecting seasoned vets as often as new runners.
The pain associated with IT Band Syndrome is increased with activity, so the more you move it, the more it can hurt. If you suspect you have an IT band injury, take rest and visit your doctor.
What Can You Do To Prevent IT Band Injury?
The way to prevent IT band injury is to strengthen the muscles in your rear, which are responsible for slowing down every step you take, and by lengthening the IT band. There are a lot of options for exercises that can strengthen your backside.
Try a monster walk. Place a resistance band around both ankles that has enough tension to feel tight when your feet a shoulder-width apart. Place your hands on your hips and stand with your feet shoulder-width apart. Put a slight bend in your knees and hips as you engage your core. Take a half step to the side with your right foot, following with a half step toward your right with your left foot. Maintain tension in the band as you move and feel the burn as you build those backside muscles.
Runner’s lunges are another great option. Start by standing with your left foot in front of your right, slightly staggered, with your left knee bent. Your weight should be placed on the heel of your left foot and the toes of your right. Squeeze your butt, keep your torso up and engage your core as you slowly lower your body until your hips are in line with your left knee. Keep your left knee directly above your ankle. Pause for a second with your right knee nearly touching the floor. Return to start and repeat on your other side.
To stretch your IT band, you’re going to need a foam roller. Lay on your left side and place a stiff foam roller under your hip. Prop your top half up on your elbow and forearm while you allow your feet to lift gently off the ground to come in line with your hips. Roll slowly up and down your side from your hip down to your knee, putting your full body weight on the roller. You should feel intense pressure as the foam roller breaks up small adhesions and scar tissue, increasing blood flow to the area.
Consider supplements as another way to reduce your risk of IT band injury. Omega-3 fish oil is an excellent total body anti-inflammatory supplement that could reduce inflammation in the IT band. If you’re more interested in drinking your nutrition, tart cherry juice is another great option.
All athletes, no matter the sport or the level of intensity, need to ice the part of the body that is sore. If your pain is too great, don’t be afraid to reach for over-the-counter anti-inflammatory medications either. If you’re not seeing any success with these methods, or your pain is severe, see a doctor for a consultation on your injuries and how they should be treated.