IT Band Injuries
IT Band injuries are one of the most common injuries we see in runners. They most often occur from overuse, doing too much too quickly, prioritizing running over strength, muscle imbalances, leg length discrepancies, bowed legs or twisting the foot while running.
Pain is usually felt on the outside of the knee or hip. The lateral thigh will feel tight, it will often be painful to walk down stairs, running downhill will make symptoms worse and there can be some swelling, warmth or redness.
How can you prevent ITB syndrome from developing?
work with physio’s to deal with any muscle imbalances
stick to a regular strength program
IMS / Dry needling or RMT to release tight muscles in the area when they are first felt
sometimes orthotics can be helpful
Abide by the rule of 10’s when training .. increase mileage by no more than 10% of the previous week
Avoid running on a slanted surface or only downhill
What to do if you think you might be developing ITBS?
Book a physio appointment BOOK HERE
Stop running, rest, ice, do activities that do not cause pain
Talk to your doctor about topical or oral anti-inflammatory medications (NSAIDS)
If you’re worried about ITBS developing or you feel a slight twinge, give these exercises a try as long as they don’t cause any pain
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