Running & Iliotibial Band Syndrome
Aug 1, 2018
Running
- What is it?
The iliotibial band (ITB) is a band of connective tissue originating from muscles of the hip (glutes, tensor fascia lata) as well as the hip bone and extending down to the lateral (outside) part of the knee. When this band has increased tension in it, it can cause friction on the outside of the knee as well as on the outside of the hip, creating irritation in these areas.
- What are the causes?
- Glutes weakness: when the glutes are weak, they often become tighter (less blood flow = less oxygen = more tension) creating more tension on the ITB. Furthermore, the gluteus medius (one of the glutes muscles responsible for keeping good pelvic alignment in weight bearing) is weak, the tensor fascia lata (TFL) usually tries to compensate and in turn becomes very tight, also increasing the tension on the ITB.
- Glutes weak -> glutes/TFL tight -> increased tension on ITB -> increased friction outside knee/hip
- Heel striking: as previously mentioned, heel striking decreases the activation of the posterior chain muscles (including the glutes), therefore often leading to underused glutes, which creates tension in the glutes and subsequent tension on the ITB as above.
- Heel striking -> less glute activation -> increased glute tension -> increased ITB tension -> increased friction outside knee/hip
- Glutes weakness: when the glutes are weak, they often become tighter (less blood flow = less oxygen = more tension) creating more tension on the ITB. Furthermore, the gluteus medius (one of the glutes muscles responsible for keeping good pelvic alignment in weight bearing) is weak, the tensor fascia lata (TFL) usually tries to compensate and in turn becomes very tight, also increasing the tension on the ITB.
- How can you prevent it?
- Glutes strengthening: by strengthening the glutes the TFL doesn’t need to compensate as much, therefore leading to less tension in these muscles and therefore less tension on the ITB.
- Forefoot striking: a forefoot strike will increase glute activation, therefore decreasing the tension in the glutes and TFL, and subsequently in the ITB.
- How can you treat it?
- Soft tissue techniques: different massage techniques can help decrease the tension in the glutes/TFL/ITB, therefore decreasing any friction on the knee/hip.
- Exercises: strengthening the glutes and releasing tension in the glutes/TFL with a lacrosse ball are some examples of exercises that can help decrease the tension in the ITB.
- Taping: certain taping techniques can help decrease the tension/pull on the ITB, therefore decreasing the friction on the knee/hip.
Running
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