Preventing or Recovering from IT Band Syndrome
Have you ever felt a sharp or aching pain along the outside of your knee during a run or workout? If you’ve felt this pain, it could be Iliotibial Band (IT) Syndrome, one of the most common injuries in people who exercise regularly. With the right approach, you can manage and prevent IT Band Syndrome.
If you’re a runner worried about how to deal with an injury, that’s a great topic for a running coach. Connect with Rachel for a free consult! You can also join us for our next run, or sign up for the Unstill Life Newsletter.
What is Your IT Band?
Your IT band is a thick band of connective tissue that runs from the outside of your hip all the way down to the outside of your knee, which helps stabilize your knee as you move. IT Band Syndrome happens when this tissue becomes tight and inflamed due to rubbing against the outside of the knee joint.
What is IT Band Syndrome?
The cause of IT Band Syndrome is still heavily debated, because researchers can’t agree on the exact cause. Some of the factors include:
- Repetitive friction during knee flexion/extension leading to inflammation
- Compression of a fat pad beneath the IT band
- Chronic inflammation of a bursa, also known as bursitis
- Weak hip or glute muscles
- Poor running form or posture
- Inadequate warm-up or stretching
Who’s Most at Risk of Developing IT Band Syndrome?
IT band syndrome is most common in distance runners, but also can affect those who cycle, ski, snowboard, row, or play soccer. Runners are more likely to develop IT Band Syndrome if:
- You run on uneven or downhill terrain
- You run in old or shoes that don’t provide proper support
- You run several miles per day
- You increase your mileage too quickly
If you don’t address these issues, this can place excessive strain on the IT band, leading to irritation and discomfort.
How Can You Prevent IT Band Syndrome?
Stopping pain before it starts is all about giving your body the support it needs. Here are simple ways to do this.
Warm-Up Properly
It’s easy to forget, but never skip your warm-up. I’m guilty of this all the time! I’m ready to start running and forget this important part of my run. So before you hit the treadmill, pavement, pedal, pool, or field, spend five to ten minutes doing dynamic dynamic stretches. This also helps prevent side stitches.
Make Stretching a Part of Your Routine
Keeping the muscles around your IT band flexible is what’s really important. Focus on stretching your glutes, hips, and hamstrings. The IT band is too tough to stretch on its own, but stretching the muscles attached to it like the hip’s tensor fasciae latae (TFL), can help tension tightness down your leg. Have a look at these stretch demos:
Strengthen Your Hips and Core
Core strength training helps to stabilize your pelvis while you run. Strengthening your hip muscles, specifically the gluteus medius, helps to minimize hip drop and takes pressure off the IT band. Two excellent exercises for hips and core are:
Gradually Increase Activity
Avoid suddenly increasing how many miles you run a day or push yourself harder than usual. It’s better to follow the “10% rule” and gradually increase your activity so your body has time to catch up.
How to Heal and Recover from IT Band Pain
If you’re experiencing symptoms, early intervention is key to a faster recovery.
Prioritize Rest
The hardest part of recovery is often the simplest; rest from the activity that causes the pain. Continuing to push through the pain will only make the inflammation worse and prolong your recovery time. Switch to low-impact activities like swimming, pilates, or yoga to maintain your fitness without aggravating your knee. But keep doing your strength exercises and stretching.
Recovery Exercises
Use a foam roller on your hips and glutes (avoid rolling out IT band itself) to ease tension. Don’t forget to work your hip abductors as well because they can help correct the muscle imbalances that contributed to the injury. If you still feel pain, it might be best to see a physical therapist.
Join Unstill Life’s Outdoor Workout Group
Looking for a run running group with fun and like-minded fitness enthusiasts? Our group is open to all paces and levels of runners including those who walk-run or mostly walk. We meet at 6:30pm on Wednesdays and 9:30am on Saturdays. You can also join us for outdoor Strength and Stamina workouts in some of Seattle’s finest park settings for 6:30am or 9:30am weekday workouts, or join us on Zoom from your own home or yard on Thursdays at 6:30am. Get a great workout while connecting with amazing people! Sign up for our weekly newsletter so you know where we’re meeting each week.
Check out Unstill Life on Heylo, a fitness community app. You’ll see our classes and runs listed, see photos, and chat us up.
