How to Avoid IT Band Syndrome — Tips from Anna

“Success comes from knowing that you did your best to become the best you are capable of becoming.”
– John Wooden

FAQ: What is Iliotibial Band Syndrome and how can I avoid it?

Many runners will experience illiotibial band friction syndrome (ITBS), commonly referred to as IT Band Syndrome, the most common cause of lateral knee pain among runners. ITBS results from repetitive friction of the illiotibial band (a fibrous sheath that extends from your hip to just below your knee) against the outside of the knee. ITBS can be caused by an abrupt increase in running mileage, running downhill, stiff shoes that limit pronation or high-arched feet that don’t adequately pronate (which transfers the shock of landing to other parts of the leg), and weakness or inhibition of the lateral gluteal muscles. Running mechanics, specifically changes in knee flexion at heel strike and internal rotation of the leg, also tend to be associated with ITBS.

Ways to treat ITBS:
1.   Wear shoes that support normal pronation (talk to a professional about your shoe preference).
2.   Perform specific stretches to help relieve Iliotibial band tightness.
3.   Strengthen the glutes that help support the body and enhance the control of the leg during each landing phase.
4.   Perform foam rolling techniques to relieve IT Band tightness (foam rollers can be purchased at any sports performance store).

Lying flat on your back, bring your legs up to 90 degrees and cross your right ankle over your left knee. Rotate your hips to the left bringing your right foot to the ground. Slightly extend your right knee outward to enhance the stretch of the right hip.  Hold this stretch for 30-60 seconds and repeat on the opposite side.

While seated, bend your knees while crossing the right ankle over the left knee. Keep your chest upright and extend your right knee outward away from your body. You should feel this stretch in your right hip (piriformis) and gluteal muscles. Hold for 30-60 seconds and repeat on the opposite side.