PHYSIOTHERAPY ON ITB

Iliotibial Band Friction Syndrome WHAT IS IT?

A sharp disabling pain referring down the outside of your thigh, down to the knee. The ITB is a thick band of tissue called fascia and originates on the outside of the hip and inserts into the side of the patella (knee cap) and the tibia, (shin bone).  ITB  also attaches into the glutes and tensor facia lata muscle.

Causes Too much too soon, ie not increasing distance when running gradually. The rule is 10% increase weekly Poor training, Improper footwear  Sudden addition of hill running to training Muscle imbalances including weakness of the hip abductors, dominance of the gluteal muscles. Poor flexibility/ tightness of lower limb muscles. Prevention Stop in the name of pain! If you feel discomfort on the outside of the knee when walking, running, get it checked out!  TEST IT: If you walk with a stiff legged gait, and the pain goes away, you likely have this syndrome. Treatment – See a Physio! Ice to decrease inflammation. At least 4 times per day for 10 minute intervals. Relative rest! Alternate running with another activity to prevent further tissue damage eg. swimming Decrease the intensity of training session. Stretching exercises. Physiotherapy treatment to decrease inflammation and pain, stretch and strengthen and prevent re-occurrence. Control any excessive pronation with orthotics if needed or change your footwear. Foam roller. Stretches Stretches must be done slowly and gradually Repeat five times or more each stretch. Stretch often, Stretch both legs. What to stretch, Piriformis and Iilotibial Band Click the link for piriformis and watch the space for ITB stretches https://www.youtube.com/watch?v=gxy8_dacMUY Strengthening Once the acute painful stage has subsided, Start 5 repetitions and progress to 3 sets of 20 repetitions with increasing resistance with weights or a resistance band. Side Lying Abduction Side Lying with knees bent STAY ACTIVE! I