What is Iliotibial Band Syndrome?
Iliotibial band syndrome (ITBS) is usually felt in the lateral knee, the area along the outside of your leg. Sometimes iliotibial band occurs in the hip.
The iliotibial band is a long, thick band of connective tissue that runs along the outside of the thigh from the hip to just below the knee and gives strength and stability to movement at the knee and hip.
When the knee is flexed and extended, the iliotibial band slides across a bony protuberance called the lateral epicondyle of the femur, basically the bottom of your thigh bone. In normal, healthy movement, there is little friction here and the iliotibial band slides across the bone with no pain.
However, poor training habits can instigate iliotibial band syndrome. Upping the intensity of your training – whether that means adding extra weight at the gym or clocking extra miles in your running routine – can increase the tension and friction of the iliotibial band, causing it to rub painfully across the lateral epicondyle of the femur.
How to Get Iliotibial Band Syndrome Relief
If your iliotibial band syndrome pain is acute, ice packs and natural anti-inflammatories such as arnica, ginger and turmeric can reduce inflammation to a tolerable level where the dysfunctional movement pattern can be addressed.
Because the iliotibial band is made up of the tendons of the gluteus maximus and tensor fascia latae muscles, Rolfing to relieve hypertonicity – excessive tension – in these tissues will add slack to the iliotibial band and create space for it to move painlessly again.
Rolfing can also address movement of the foot and leg, rebalancing the gate and minimizing impact in walking and running. Often, restoring efficiency to the ankle, knee and hip joints relieves tremendous strain when the foot strikes the ground, and thus alleviates knee and hip tension so iliotibial band syndrome vanishes.
Get Relief for Iliotibial Band Syndrome
Ready to get rid of your iliotibial band syndrome and get back to doing what you love? Contact me today for more info and to schedule a consultation.