YOUR ILIOTIBIAL BAND (ITB) is a ligament that runs down the outside of your thigh from your hip to your shin. It attaches to the knee and helps to stabilise and mobilise the joint.
Anyone who participates in a sport that involves a lot of running is susceptible to what’s called ITB band syndrome, where this ligament becomes tight or inflamed, and quite painful.
Causes of it include running on banked surfaces, running on worn-out shoes or simply just running too many miles.
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How do I know if I have it?
Pain or swelling on the outside of the knee is one way of telling whether or not you have ITB syndrome. So to check, bend your knee or knees to a 45 degree angle and if you’ve pain on the outside of your knee it’s possible that you may have ITB band syndrome.
Should I be worried?
You know the first thing to do: decrease running or the activity that leads to it immediately. However, it wouldn’t be enough to stop you playing a game. It probably falls under the ‘niggly injury’ category.
Being told to desist from playing is not what athletes want to hear or will even consider doing, so it’s worth noting that swimming, cycling and rowing can all be done as alternative forms of cardio.
What else can be done?
A physiotherapist will also be able to correct the issue. Foam rolling and side stretches have been known to help it, while a visit to a podiatrist should help with your foot position. Feet that turn inward are believed to be a cause of ITB syndrome.
Any specific stretches?
Try doing a side hip bridge. To do this, lie on your side with your feet propped on an elevated surface about a foot off the ground. Push your bottom foot down and lift your torso using your hip muscles while keeping a stable spine. Return to the starting position. Perform 10-30 reps.
What is your ITB band and why is it so important to stretch?
YOUR ILIOTIBIAL BAND (ITB) is a ligament that runs down the outside of your thigh from your hip to your shin. It attaches to the knee and helps to stabilise and mobilise the joint.
Anyone who participates in a sport that involves a lot of running is susceptible to what’s called ITB band syndrome, where this ligament becomes tight or inflamed, and quite painful.
Causes of it include running on banked surfaces, running on worn-out shoes or simply just running too many miles.
How do I know if I have it?
Pain or swelling on the outside of the knee is one way of telling whether or not you have ITB syndrome. So to check, bend your knee or knees to a 45 degree angle and if you’ve pain on the outside of your knee it’s possible that you may have ITB band syndrome.
Should I be worried?
You know the first thing to do: decrease running or the activity that leads to it immediately. However, it wouldn’t be enough to stop you playing a game. It probably falls under the ‘niggly injury’ category.
Being told to desist from playing is not what athletes want to hear or will even consider doing, so it’s worth noting that swimming, cycling and rowing can all be done as alternative forms of cardio.
What else can be done?
A physiotherapist will also be able to correct the issue. Foam rolling and side stretches have been known to help it, while a visit to a podiatrist should help with your foot position. Feet that turn inward are believed to be a cause of ITB syndrome.
Any specific stretches?
Try doing a side hip bridge. To do this, lie on your side with your feet propped on an elevated surface about a foot off the ground. Push your bottom foot down and lift your torso using your hip muscles while keeping a stable spine. Return to the starting position. Perform 10-30 reps.
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excercises Fitness ILIOTIBIAL BAND injury prevention itb advice itb band itb faq itb treatment knee pain Running stretch