Iliotibial- Band syndrome, is otherwise known as IT Band Syndrome and ITBS. Make no mistake ITBS is not BS! This will stop a runner in their tracks or hinder you from using the stairs. ITBS is one the most common overuse injuries afflicting up to 12 percent of runners, both beginners and elite. ITBS is most commonly observed as throbbing pain on the side of your knee and can be debilitating if not treated properly.
IT-band Syndrome can originate in many ways. One area that can influence this issue has to do higher up the leg with a muscle called the Tensor Fascia Latae (TFL). The TFL becomes the IT band and goes down the leg to connect on the outside of the knee and can rub against the bone. When the TFL muscle gets too tight it can cause compensations, increasing the tension area in the knee leading to inflammation and pain. The pain can be so severe it and can slow down even the most seasoned runners.
Help keep IT Band syndrome off your radar by making the right stretches part of your routine! It is important to stretch the individual muscles around the lower body including the glutes, hamstrings, and the abductors – even low back muscles. Keeping these often-used areas flexible will help prevent ITBS and keep you running pain free!
If life did not bless you with the best knees or hips in the world, don’t stress! Sometimes sports we play or jobs we do have a negative impact on our body. We all know someone who has a back or knee problem. It might even be you. One muscle that can impact your knee is a muscle you may not have considered. If you’re seated and reading this then you are using this muscle right now because you are sitting on it! This muscle, technically known as the Gluteus Maximus and commonly known as our Butt, is our biggest muscle in our body. This muscle helps to cushion us when we fall on our backside and propel us as we walk. Sometimes this muscle can actually be the cause of someone’s knee pain.
This may seem irrelevant and weird to some, because the knee is so far from the hip. The truth is that the Gluteus Maximus attaches to the top of your hip bone, right on the side. The muscle doesn’t stop there, it actually becomes a tendon and continues down to the outside of the knee. So if someone stands on one leg, juts their hip out or even sits with their knees touching they could develop a knee issue. We see this commonly with runners and people that sit for work.
Focusing on this region release muscular tension that can be influencing the hips and knees, giving you the best chance to crush your next run, ride or whatever gets you moving!