IT Band Syndrome is a problem of over usage. It occurs most often in people who are bicyclists, hikers, and runners. Â It is something I have suffered from so I think it is very important to educate others on how to self treat it.
The IT Band is a wide and flat band that runs from the greater trochanter hip bone down to the fibular head at the outside of the knee. Â It helps stabilize the knee.
The reason it can get irritated or inflamed is because it can create friction along the lateral/outer knee with repetitive motions. This is especially true if you had a rapid increase in workout duration or frequency.
Signs & symptoms of IT band syndrome are pain at outer knee/thigh, tenderness along the IT band, and possible tight hip musculature.
Self Treatment
- Stop whatever activity is aggravating it. Stop. Don’t just cut the mileage in half. You must rest to prevent further inflammation.
- Stretch your legs. This shoulder include stretching your glutes, piriformis, hip flexors, quads, hamstrings, and calves. Â Since the IT Band is not a muscle we cannot exactly stretch it. The stretch shown is more for the TFL muscle which turns into the ITB. Â So that is where step #4 comes into play. (see picture below)
- Ice your thigh/knee for 15 minutes, 3x/day.
- Massage it. Â Use a little lotion and massage the entire IT band from top to bottom. Use deep pressure, even if it hurts.
- Foam roll your legs for deep tissue massage. (see our foam roll routine HERE)
- Strengthen your gluteus medius (outer hip).
- Once your pain levels are down, you may slowly begin to go back to your exercise routine. However ease into it. Maybe start with just a mile and take baby steps each day after.
- If things still aren’t better, you may want to visit a Physical Therapist. They can provide other treatment like deep tissue massage, dry needling, and functional assessments that may help.
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