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As with every lockdown so far, there has been a quick spike in running participation, as it allows us to get outdoors, exercise a little, and makes us feel good! But, as with any new form of exercise, there are a few things to look out for, and Iliotibial Band Syndrome is not uncommon for new (and experienced) runners.
If you would just like a quick rundown of this injury, feel free to go through our Social Media pages (Instagram, Facebook, Twitter and LinkedIn @AnytimeTherapy) to see what to look out for and what you can do to help yourself.
The Iliotibial Band (the ITB) is a strong band of connective tissue located on the outside of the Thigh, running the whole length from the hip to the knee. It is responsible for controlling the movement patterns of the knee, and so when this structure is overused (which is the most common cause of ITBS) it can cause immense pain.
Alternative causes, and so things which need to be investigated, include;
· Wearing Worn-Out Shoes
· Running Downhill Often (or on an uneven surface)
· Running Track Too Often in The Same Direction
· Running Too Many Miles
· Or Weak Gluteal Muscles
Runner’s World recommends 3 simple steps to focus on before returning to running ‘full-time’.
The first is to reduce the initial pain and inflammation which are commonly associated with ITBS, this can be done by simply significantly reducing the distance that you run (i.e. if you are running 3 miles a day, only run for 1) and using ice to calm the local area where it feels worse.
The second step is massage and stretch. If you do not have the means to see a professional, self-help with a foam roller can also do the trick. Stretches can be as simple as ‘Pigeon Pose’ and ‘sit-and-twist’ (examples below).
And finally, as with many rehabilitation plans, you should include a routine of strength exercises which continues for weeks and even months after the pain as subsided. To reduce the possibility of re-injury, it may be beneficial to increase the strength of the Iliotibial Band, now you won’t be working the actual band, as it is just connective tissue, but the examples below should offset some of the load which goes through the structure, and so will alleviate some of the remaining symptoms.
Once you feel ready to do so, get back out there! If you don’t feel so confident, feel free to get in touch, I
am always available to chat.
Dominic.sportstherapist@gmail.com
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