One of the unexpected bonuses of becoming a runner is that you learn about body parts you probably never thought of before. Unfortunately, this bonus usually arises because those body parts are bothering you and you are desperately trying to find out if you are suffering from a minor niggle or a full blown injury.
The plantar fascia that runs along the arch of the foot is one such area of the body. Mention it to each runner and watch his face fall. Another is the iliotibial band (or IT band) that you find on the outside of your thigh. Unfortunately, if you feel pain there, we need to tell you that it is more likely to be an injury than a niggle. Three to six weeks on the edge are probably required during rehabilitation.
As with all running injuries, prevention is better than cure, and you can have the best chance of avoiding IT band problems through regular weight training and gradually increase the overall distance you cover each week (your training load), rather than big progress to do that your body does not do ready for dealing.
For more advice on preventing IT band syndrome, including information on the symptoms, causes, and possible treatments, and why foam rollers may not be the best option, see Rebecca Christenson, a musculoskeletal skeletal physiotherapist at Puresportsmed. com.
What is an IT band syndrome?
The IT band runs along the outside of your thigh, extending from the pelvis to just below the knee and plays an important role in stabilizing the knee while walking. According to Christenson, there are two main theories about IT band syndrome: a frictional injury or a compression injury.
"At first, it was thought that this band could move forward and backward when the knee flexes and stretches. Below this, it may be possible to trigger a friction area, which we call the ITB Friction Syndrome. However, if you look at some studies, the question arose as to whether the IT band is doing the same. "
" Another theory states that around the lateral aspect of the knee [the outer part of the knee] some compression arises tibia [shin bone] and also the femur [thigh bone].
However, says Christenson, "this essentially refers to possible tissue irritation, which can be inflammation."
What are the symptoms?
As with most Injuries, the main symptom is pain.
"It's normal to have pain on the outside of the knee," says Christenson. "It would not really cause pain anywhere else."
"You may have problems at the same time, but if you have no pain on the outside of the knee at the knee joint, you probably have no ITB syndrome. [1
What Causes IT Band Syndrome?"
"It's definitely an overload injury," says Christenson. "The training load – the development of it, as well as intensity and volume – is relevant."
Your ongoing biomechanics may also play a major role in the development of IT band syndrome.
"One of the biggest things – leading to the possibility of compression theory – is an increased angle of hip adduction, or what would be called a hip drop She and the other leg fall down with respect to the supporting leg, the pelvis falls toward the supporting leg. "
How do you prevent the IT band syndrome?
Training workloads and adding some strength training sessions are your first steps to reducing the risk of developing an IT band syndrome.
"I would certainly say that it is beneficial to have two strength training sessions per week," Christenson says. At least one day off, ideally more than that.
"What you should plan for next week should be relate to what you have done in the last three weeks. You need to consider your recent training as well as your older training.
How to Treat the IT Band Syndrome
IT Band Syndrome is not a breach that can be traversed.
"Unfortunately, it often takes no runtime," says Christenson Six weeks is not uncommon. "
" I had patients who did not follow advice and had gone earlier. The problem is that you often feel good when you go fast. You may have pain for two or three days, then you feel well and decide to walk a week later. In my experience, that does not work often. Even if you feel good while walking, it often takes longer to reduce this irritation.
While you rest, take time to study your training load and your ongoing biomechanics. And when you start running again, it's important to build up gradually, rather than directly getting started with the training effort before the injury.
Can foam rollers help?
Bad news for fans of self-myofascial liberation "It's probably not the tonic that's needed for your IT band syndrome."
"I would say that the proportion of patients with a narrow ITB as the main driver of their symptoms is incredibly low – less than 5%," says Christenson. Since a foam roller solves the tightness, it will not do much good.
In fact, excessive use of the foam roller can have a negative effect.
"Sometimes I have patients who massively overwhelm them and irritate themselves Up in the IT group," says Christenson.
How are you working on your ongoing biomechanics?
It's difficult to solve all the problems Biomechanics without solving an expert, but the strength work in the gym can help, especially if you're doing it on one leg. "Many people go to the gym and do leg presses and maybe squats, but they're never on one leg," says Christenson.
"One-leg exercises are when you're a runner, targeting the glutes and quads is probably critical with some resistance."
Try one-legged squats and try your biomechanics with one Mirror.
"You're looking for a good alignment," says Christenson. "In general, you want the pelvis to be level, and you want me to Your knee is over your foot instead of going in or out. "
If you're worried about your biomechanics, should you consult an expert?
I think it's really hard to manage yourself, "says Christenson. "If you do not know what to do with, it's hard to fix."
If you're in tune with your strength training to help your running, your poor biomechanics can never catch up with you.  "Even someone with poor biomechanics," says Christenson, "if they are sensible and strong with their training, I think they can get away with a lot."