This month in Ask the Practitioner, we catch up with Mark Fadil, Executive Director of the Sports Medicine Institute in Palo Alto, California. Among their many services, SMI is one of the leading orthopedic massage therapy resources in the Bay Area.Coach: What is IT Band Syndrome?
MF: To understand IT Band Syndrome you first need to understand the IT Band. The Iliotibial Band, or IT Band, is a dense band of connective tissue that originates in the hip (iliacus), runs down the outside of the leg and inserts just below the knee on the tibia. Every time you bend your knee the IT Band crosses over a bony protrusion at the outside of your knee called the lateral femoral condyle. If the band becomes tight it starts to snap more aggressively over this bone and it can then get irritated and inflamed. When this happens you have IT Band Syndrome.
Coach: What are the common signals or symptoms of IT Band Syndrome?
MF: The most common symptom is pain at the outside of the knee. Often times you will get warning signs before it actually gets to this point. These signs include tightness at the outside of the hip and tightness in the lateral (outside) quad muscle.
Coach: What are a few things runners can do to prevent or ease IT Band Syndrome symptoms?
MF: There are a number of things a runner can do to prevent IT Band Syndrome. The easiest thing to do is use a foam roller, "the stick" or some other form of self massage. This is probably the most effective thing you can do to keep the IT Band loose. There are a number of decent IT Band stretches but many people have a hard time getting into a position where they actually feel an effective IT Band stretch.
It is also extremely important to strengthen your gluteal muscles. Studies have found a strong connection between weak glutes and IT Band syndrome. I recommend that runners maintain two or three different glute strengthening exercises as part of their normal strengthening routine.
Video demonstrating Hamstring Bridge (also works glutes)
Video demonstrating Single Leg Squat
Video demonstrating Glute Stretch
Video demonstrating Hamstring Bridge (also works glutes)
Video demonstrating Single Leg Squat
Video demonstrating Glute Stretch
I would also try to avoid or minimize running on a cambered road or slanted surface like the beach. This will increase the tension on the IT Band and can often times lead to IT Band syndrome.
