Definition: IT Band Syndrome (Iliotibial Band) also commonly called TFLSyndrome (Tensor Fascia Lata Syndrome) is inflammation of the portion of the IT Band that runs over the top of the femur (upper leg bone) causing pain and inflammation on the outside of the knee. The Tensor is the muscle portion located above the ball of the hip and the fascia lata or ilitibial band is the tendonous portion that runs down the side of the leg attaching below the knee to the tibia (the lower leg or shin bone). It is also important to note that the Gluteus Maximus also is attached to this tendon and often plays a role in the syndrome.
Symptoms: Pain on the outside of the knee during running that initially goes away with rest but, worsens over time and may cause constant pain if left untreated. Other common symptoms include redness, swelling, and tender lumps/bumps along the outside of the leg.
Cause: Tight Tensor muscles that puts to much running tension on the iliotibial tendon and/or bowing inward of the knees due to a knee problem or more commonly ankle pronation (rolling inward - Achilles tendon will make a "C" shape towards the inside when viewed from behind). Contributing factors include: lack of stretching, increasing intensity too quickly, increasing distance too quickly, running on hilly terrain especially downhill running, lack of shoe support, fallen arches or flat feet, and/or misalignments of the ankle and/or foot bones.
Treatment: Rest (1-2 weeks) , ice (10-15 minutes then take the rest of the hour off and repeat 2-4 times), over the counter or natural anti-inflammatory medications (a 5-7 day regimen), shorten stride, get fibula (outer smaller lower leg bone that the TFL/ITB attaches to) and hip adjusted, massage outside of leg (avoid the side of the knee where the pain is, because massaging this will increase the inflammation and make it worse), stretch the TFL/ITB for at least 30 seconds and repeat 3-4 times per day. The best way to work out both the muscle and the tendon is to purchase a foam roll. They can be purchased at running stores (or I can order them for you too). They are about 6 inches in diameter and usually 2-3 feet long, consisting of dense foam that will support your weight as you roll your body over it. If the injury does not significantly improve within 2 weeks get it checked.
Stretching the TFL/ITB is difficult, which makes this muscle a common troublemaker for runners. To stretch the right side stand with the right leg crossed in the back of the left leg. Extend the left arm against a wall/pole/chair/other stable object. Lean your weight against the object to the left while pushing your right hip in the opposite direction. Keep your right foot anchored and allow your left knee to flex. You should feel the stretch in the right hip and along the outside of the right leg. For some, bending forward helps but this is a stretch you may have to play with your positioning to find the best stretch.
Prevention: Stretch the TFL/ITB muscles thoroughly and properly, warm up before running with a walk or light jog or 5-10 minutes, increase intensity gradually and reduce if you experience pain, avoid hilly or uneven terrain when beginning a new program, strengthen leg and glute muscles, build in rest days to your routine, get a pair of proper fitting running shoes, have hips, knees, and ankles assessed for problems, get casted for orthotics, and/or get kinesiotaped (the stretchy tape you see on athletes on TV).
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