Iliotibial Band Syndrome is a common condition experienced by many, but is particularly common in runners and cyclists. Iliotibial Band Syndrome (ITBS) is characterized by pain on the outside of the knee, where the iliotibial band inserts into the lower leg. This blog post will discuss what causes iliotibial band syndrome and five ways that you can fix it at home.
Iliotibial Band Syndrome is an overuse injury caused by repetitive flexion and extension of the knee. This overuse syndrome causes compression of the tissues under the ITB, which can lead to painful symptoms. Therefore, the first step to treating ITBS is to modify your activity level. It is generally recommended that you do not increase your intensity, frequency, or duration by more than 10% per week. So if you are experiencing pain, you'll need to decrease your activity level.
Another important consideration when treating ITBS is how you run. Uncontrolled pronation, slower running cadence, and lower leg internal rotation have all been suggested to contribute to ITBS. Having your gait evaluated by an expert will allow you to focus on some of these biomechanical issues you may never have noticed.