Iliotibial Band Syndrome

Iliotibial Band Syndrome

Description Of The Injury: The iliotibial band helps the ACL and PCL ligaments in providing stability to the knee joint. The band connects to the tensor fascia lata muscle on the outside of the thigh to the top of the tibia bone right below the knee. Iliotibial band syndrome (ITBS) is a common injury in endurance runners.

Injury Symptoms: ITBS will be accompanied with a stinging sensation or pain along the iliotibial tract. This may range from the outside of the thigh to the lower attachment point of the band to the tibia located right below the knee. Visible inflammation and tenderness may also be present.

Additional Information

Home Treatments:

Most cases of ITBS can be treated using the rest, ice, compression and elevation principles. The injured leg should be rested in an elevated position above the chest level. It should also be compressed with elastic bandage and ice should be applied on the tender areas 20 minutes at a time, 4-8 times per day for the first 3 days. Doing so will help reduce the inflammation and irritation of the iliotibial band. As recovery progresses, gently massaging the area of injury will help eliminate irritation.

Professional Medical Treatments:

Persistent ITBS may best be solved with professional treatment that may include a cortisone injection to reduce inflammation, the use of ultrasound therapy to promote healing and the use of a foam roller myofacial release – a particular exercise aid designed for thigh muscles.

Physical Therapy and Exercises:

ITBS recovery will initially involve gentle stretches such as the supine crossed legged stretch and the quad stretch. Progression will occur by moving onto a foam roller and later performing strength exercises such as one legged wood chops and leg curls with weighed objects.

Exercise Techniques to Prevent Injury:

Flexibility related activities are the best way to prevent ITBS from occurring in the long run. One of the best forms of activities is yoga. Additionally, properly warming up and cooling down before and after physical activity with stretches such as the cross legged stretch, the butterfly stretch, the pigeon pose stretch and the standing quad stretch will help reduce the chance of this injury. Dumps Shop Forum

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