What’s the deal with IT bands?

The iliotibial band (IT Band) is a fibrous sheath of connective tissue that runs down the outside of the leg. It starts at the hip and ends just below the knee. Many runners and other athletes will experience problems resulting from IT Band dysfunction including lateral knee pain and hip pain. In fact, 12% of all runner injuries are from the IT Band. So what can be done to prevent these kinds of injuries?

One important thing is to change up running routines. If you always run the same courses, the same stresses affect the same body parts. One suggestion would be to run routes in the opposite direction. Proper warm up is key as well. However, avoid a STATIC IT Band stretch before you run, as this will cause a reflexive tightness. Therapeutic ultrasound and electrical stimulation can help relax the tissue. Foam rollers are a great method for self treatment to loosen the IT Band. Newer tissue release techniques, such as ART® and Graston, have had fast results in treating IT Band issues. These can be done by a certified health provider.

The most important thing in prevention of IT Band-related problems is proper muscle activation and use. Just because a muscle is strong doesn’t always mean it is properly firing. A trained practitioner can evaluate and find potential weakness and dysfunction through a thorough exam. IT Band issues often can often be traced to Glut and Hip weakness and/or dysfunction. The important thing to know is if ignored IT band issues can lead to hip and knee arthritis. However, treatment for this problem is easy and effective.

---