“IT” band syndrome

IT band syndrome is common in runners, walkers, and those that do running for sports like soccer. There is pain that occurs on the outside of the thigh.

The picture above is from the website: www.steppingstoneacu.com

The best treatments for this syndrome are shown below.

  1. IT band roller- This exercise is effective in helping reduce symptoms of IT band syndrome according to the research article by Saikia, S..  Saika S. Etiology, treatment, and prevention of ITB syndrome: a literature review; Topics in Integrative Health Care, 2013, Vol. 4(3).http://www.tihcij.com/Articles/Etiology-Treatment-and-Prevention-of-ITB-Syndrome-A-Literature-Review.aspx?id=0000406

Roll the outside part of your thigh on the roller 10 x slowly 2 x a day for 2 weeks. Do not roll the roller onto the upper lateral hip bone region (greater trochanter region)  and onto the knee. Then you build up to 20 x , 2 x a day for 6 weeks. ready2runtraining.blogspot.com

 

 

Image result for IT band roller image

 

2.  Hip abduction-Research shows this exercise below is effective – see the link below.

Beers A.; Effects of Multi-modal Physiotherapy, Including Hip Abductor Strengthening, in Patients with Iliotibial Band Friction Syndrome. Physiother Can.;2008, 60(2): 180-188 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792799/

Lift top leg 3 sets of 10 x, 2 x a day, 5 x a week, 6 to 8 weeks- perform slowly, if you can have your buttocks up against a wall/ use a sock on your foot and slide your leg up and down on the wall- it is an excellent way to help the hip perform the exercise correctly and not cheat!!!www.sportsinjuryclinic.net

Image result for hip abduction exercise

3. Calf stretching- to help correct mechanics of knee/leg  www.webmd.com

3 x 30 seconds , 2 x a day, 6 to 8 weeks

Image result for calf stretch exercise picture

 

4. Hamstring stretching- to help correct mechanics of knee/leg  hifitnessclub.wordpress.com

3 x 30 seconds , 2 x a day, 6 to 8 weeks

Image result for hamstring  stretch exercise

5. Quads stretching- to help correct mechanics of knee/leg helpyourback.org

3 x 30 seconds, 2 x a day, 6 to 8 weeks

Image result for quadriceps stretching picture

 

6.  The middle picture that is shown below had an increase in the IT band the most of these stretches. It helped increase the IT band length 11.5%. This was according to the article Fredericson, M.; Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches; Archives of physical medicine and rehabilitation, 2002, vol. 83(5): 589-592

Perform 3 x 60 seconds, 2 x a day 5 x a week 6 to 8 weeks.

http://www.archives-pmr.org/article/S0003-9993(02)09364-4/abstract

 

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