ITBS or Iliotibial Band Syndrome

by (Physiotherapist)

Do you experience pain on the outer part of your leg? Is it possible that you may have a problem with your ITB?

ITB stands for the iliotibial band. The iliotibial band is not a muscle, it is fascia that runs down the side of your leg. Since it is not a muscle, stretches for it are ineffective. Many people roll their ITB along a foam roller to loosen it, but often that does not resolve their pain.

The ITB is attached to several muscles in the hip. The tensor fascia latae (TFL) and the gluteus maximus (your buttocks) are the two major ones. Dysfunction of these muscles can cause the ITB to “tighten” and cause pain. This condition is called ITBS (iliotibial band syndrome).

Here are examples of some exercises that may be prescribed to you by your practitioner:

Sidelying plank with hip abduction:

Lying on your side, lift your body up over your forearm.

Move your top leg up, then down.

Repeat.

 

 

 

Isometric external rotation:

Lying on your stomach, touch both heels together

Push the heels together and hold for 5 seconds.

You can palpate your glutes to ensure that they are activating

Relax. Then … read more »

I.T.B. Friction Syndrome

by (Osteopath & Exercise Scientist)

I.T.B. friction syndrome is a common condition affecting runners and one I see often. It is generally poorly understood and often poorly managed. It is a complex condition that has many facets but when all the causes are addressed the results are so much better.

What you need to know:

  • common condition with runners, hiking and cycling
  • can appear with a sudden increase in training load
  • occurs when the attachment of the band continuously rubs against the outside of the femur (thigh) bone with training

Common signs and symptoms may include:

  • Pain with running, repeated knee bending
  • Tenderness over the outside of the knee
  • Tightness of the ilio-tibial band
  • Weakness of hip stabilisers

To reduce you knee pain, you need to address all the areas contributing to your pain.

Acute

  • Reduce the current training load and avoid painful movements
  • Icing and anti inflammatory medications to settle the pain
  • Physiotherapy/Osteopathic treatment and rehabilitation program
  • Stretching, self massage with foam roller

Long term

  • Progressive strengthening of the core and hip stabilisers. Rehabilitation program designed by your Physiotherapist/Osteopath
  • Address foot posture and footwear
  • Gradual progression back into training – low load building gradually with 10% increments.

For more information contact kylie.takarangi@staytuned.com.au

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