Spring is here, and with it can often come one of the most common running injuries: Iliotibal Band Syndrom (ITBS). This is because ITBS is often brought on by a sudden increase in training mileage as we venture outside to run more in the beautiful spring weather. However, ITBS can also be caused by wearing worn-out shoes, running on banked surfaces, running too many track workouts in the same direction, or even single unusually long workout. Because the most notable symptom is typically swelling and pain on the outside of the knee, many runners mistakenly think they have a knee injury. The band runs from the hip to the knee, but has to pass over two bony projections (one on the outside of your knee, and another on the hip) before it connects. Loose IT bands slide harmlessly past the two obstructions, while tight ones rub against them, get irritated, and react with a sharp pain on the outside of the knee or hip that usually does not become bothersome until a couple of miles into the run.
In the video below Dr. Dukes of Body In Motion Chiropractic and Functional Fitness gives you some great ways to treat the issue with your foam roller (something like Trigger Point’s The Grid works well and won’t break down over time) and follows it up with a couple of ways to strengthen and prepare the IT band before you head out for your run. For the best results, remember to do these BEFORE you run, as that will loosen up the IT band and decrease the amount of rubbing and irritation.
If you have an injury you just can’t shake, call his office (located downstairs in our Denver location) at (720) 376-9037 and mention this blog for 20% OFF your initial consultation and treatment!