IT band syndrome is another name for iliotibial band syndrome. A medical condition is to blame for the knee's outer pain. Athletes, particularly distance runners, or people who are new to exercise are more likely to experience it.
Your femur (thighbone), tibia (shinbone), and kneecap are the bones that make up your knee joint (patella). Your iliotibial band, which runs down the outside of your thigh, is a robust, thick band of tissue. It reaches all the way up to the top of your shinbone, between your hip bones.
This band crosses your thighbone's lower outside edge when you bend and extend your leg. The iliotibial band may shift back and forth repeatedly, irritating adjacent tissues and resulting in pain.
The iliotibial band syndrome can affect anyone. But long-distance runners frequently experience it.
What iliotibial band syndrome signs and symptoms are there?
Outside of the knee pain is a symptom of iliotibial band syndrome. Your knees may be affected, either one or both. The discomfort is an agonizing, burning sensation that might occasionally travel up the thigh to the hip. Only when you exercise, especially when running, might you experience this soreness. It may not begin until close to the conclusion of your workout, but the pain is usually at its peak shortly after you strike your foot. Your pain may begin earlier as the illness worsens and may last long after you've finished exercising. Going up and down stairs is one activity that could make your pain worse.
Iliotibial Band Syndrome's primary signs and symptoms include:
- Pain across the outside of the knee, particularly when the heel contacts the ground, is known as lateral knee pain. Running and climbing stairs make the pain greater, especially going down. The knee may also pain when bent and straightened.
- Iliotibial band inflammation or thickening causes knee swelling on the outer knee.
Iliotibial band syndrome: What causes it?
The precise cause of iliotibial band syndrome is still up for debate. The iliotibial band's movement over the lower outer edge of the thighbone may be the direct cause of the pain. This could lead to inflammation in the nearby bone, tendons, and tiny fluid-filled sacs. Additionally, the iliotibial band may painfully squeeze the tissue beneath it in an unnatural way.
Iliotibial band syndrome clearly has a connection to recurrent knee bending and stretching, regardless of the exact etiology.
Iliotibial band syndrome has the following frequent causes and risk factors:
- Running: The repetitive friction that occurs during long distance running might cause iliotibial band syndrome. Many running surfaces, such as roads and running tracks, are somewhat banked, which causes the ITB in the lower leg to be stretched out more. Additionally, running up and down hills strains the IT Band even more.
- ITB friction is exacerbated by muscle tightness in the legs and the iliotibial band itself. You are more likely to develop iliotibial band syndrome if your gluteal muscles, which support the buttocks, are weak.
- Abrupt Increase in Activity: Due to the sudden increase in friction at the knee, someone who rapidly increases their training is at risk of acquiring iliotibial band syndrome.
- Modified Foot Biomechanics: Anything that alters the leg's natural posture can put extra strain on the IT Band. Flat feet, an imbalance in leg length, or bowed legs increase your risk of having ITB syndrome.
How shoe insoles for it band syndrome can help
Foot orthotics for it band syndrome aid in reducing swelling and aching in the high-pressure zones of the foot. Wearing it band syndrome orthotics bought in the shoe insert store can help with a number of leg and foot issues, including IT band syndrome, that cause pain. The discomfort brought on by Achilles tendonitis, shin splints, arthritis, plantar fasciitis, chondromalacia patella, and other foot disorders can also be reduced with the aid of foot orthotics.
Insoles for it band syndrome treat a variety of leg and foot-related problems, including leg and foot discomfort, bunions, leg fatigue, leg length discrepancies, and back pain. Custom best insoles for running for it band syndrome are made to each person's unique specifications. Long-distance runners who suffer from issues like IT band syndrome may find relief by wearing best orthotics for it band syndrome.
Orthotics for iliotibial band syndrome or over the counter can help with IT band syndrome. They deal with the mechanical factors leading to abnormal rotation of the lower (tibia) and upper (femur) leg that tighten the IT band.
How can I reduce my risk of iliotibial band syndrome (ITBS)?
It's crucial to identify the initial source of the iliotibial band inflammation, as with any overuse injury. Someone who specializes in sports injuries or physical therapy should be able to evaluate this for you. Iliotibial Band Syndrome might take weeks or months to fully heal from.
The primary goal of treatment for iliotibial band syndrome is to lessen inflammation, which will help lessen pain in the IT band. The best method for accomplishing this is:
- Relative Rest: Give your ITB time to heal by avoiding activities that make it worse; otherwise, you risk delaying your recovery. No pain, no gain is NOT applicable in this situation.
- Regular Ice: When used properly, ice therapy can help reduce inflammation. The best methods for applying ice and how to apply it are covered in the section on ice treatment.
- Use anti-inflammatories: Ibuprofen and other anti-inflammatory drugs can aid with ITB syndrome pain and inflammation.
- Change Your Sport: If running makes your symptoms worse, you may discover that switching to another sport, such as swimming or cycling, can allow you to continue working out without aggravating your iliotibial band.
The following long-term treatments may be used to address the underlying cause of iliotibial band syndrome:
- Wear A Knee Strap: Directing forces away from the iliotibial band with a brace that straps around the top of the knee can be very beneficial to lessen irritation when jogging. Numerous runners vouch for them!
- Exercise Your IT Band to Strengthen It: The treatment of iliotibial band syndrome must include strengthening activities. Enhancing hip and knee function by strengthening the glutes, quadriceps, and hamstrings lessens friction on the iliotibial band.
- Get a sports massage: Deep tissue massage might be unpleasant but can help to relieve tightness in the IT Band. It should be performed by a licensed physical therapist or sports therapist, and an exercise regimen should be implemented afterward.
- Steroid Injections: A cortisone injection can be administered to assist relieve pain and inflammation if other therapies haven't worked. However, in order to prevent the issue from recurring, it should always be combined with strengthening and flexibility exercises.
- When all else fails, consider surgery: IT Rarely used and only after all other therapies have failed, band discomfort. Keyhole surgery using an arthroscopic technique is used to break down any tissue scarring and, if necessary, extend the iliotibial band to lessen friction at the knee.
Along with Iliotibial Band syndrome, there are a number of additional conditions that can result in lateral knee discomfort.
If this isn't exactly your issue, seek assistance from a knee pain diagnosis clinic to determine what's wrong with your leg.