What is Iliotibial Band Syndrome
This blog post will try to convey some of the best exercises and treatments which can help to alleviate some of the pain and symptoms of the syndrome.
Home Treatment For Iliotibial Band Syndrome
One thought that comes to mind with any injuries caused through exercise, is surgery. But rest assured this is often considered a last resort with many strengthening exercises that can be done at home.
- The first and most simple method is by resting at home. Put your feet up and don’t even think about running for awhile. Complete rest can help to decrease the size of the water sac which can lessen the amount of swelling which can occur.
- An easy method to assuage some of the pain is by icing the knee and surrounding areas of the leg. Do not place ice directly onto the skin, instead use a tea towel to cover the area. Heat and cold therapy works best when used correctly. Use a hot water bottle for a few minutes before switching over to ice.
- Not warming up correctly before any exercise can be one of the reasons the knee swells up and can cause many other problems such as shin splints. Simply taking a few minutes before running, to stretch, can warm up the muscles allowing for more flexibility.
- Taking the time with increasing workload is a method many beginner runners use to make sure they don’t suffer from any negative effects of putting strain on the knees. Each week try to increase the distance ran by only 10%. This allows the body to get used to more exercise without straining the muscles too much.
Stretches for Iliotibial Band Syndrome
Stretching at home is a method which can strengthen the muscles in the leg and can help to lessen the impact of the repetitive motions. However, it is a common misconception that iliotibial band syndrome will resolve by simply stretching the iliotibial band because the band is extremely tough and cannot stretch. It is important to stretch out the hip and surrounding muscles, to improve gluteal and core muscle strength. The following stretches can help:
- Side leg raise- lie on one leg and raise the other 45 degrees
- One leg balances- stand on one leg for fifteen seconds then swap
- Hip thrust- lie on back and slowly move hip upwards
- Side shuffle- get into squat position then move ten steps to each side
- Pistol squat- stand on one leg, then squat for 5-25 reps
Seeking a clinical specialist
Home interventions can be useful for those who Iliotibial Band Syndrome would be a one time pain. However, many runners have complained that resting and icing have worked only until they start to run again which causes them to think about longer lasting solutions.
- Gait Analysis & Orthotics – Wearing the wrong footwear while running can cause undue stress on the knees. Some runners found gait analysis has allowed them to understand which footwear would be the best for them. Contact the Foot and Leg Clinic to book an appointment for Gait Analysis.
- Foam rolling – Foam rolling is a common suggestion, where the equipment is used for various stretches. Foam rolling is only suggested for those who are not already suffering from any pains as the exercises can increase the symptoms.
- Physical therapy – stretching via a professional’s knowledge can help to focus on strengthening the muscles needed for flexibility.
Iliotibial Band Syndrome can be extremely annoying and painful for those wishing to exercise. Experienced sufferers may wish to seek a specialist in order to keep the pain away such as physical therapy or buying different footwear.