Iliotibial band syndrome (ITBS) occurs when the connective tissue extending from the pelvic bone to the shin bone becomes so tight that it rubs against the thighbone. It is one of the most common injuries among runners and can sideline a runner for weeks, or longer.
ITBS isn’t something that will ruin a running career. This article in Women’s Running magazine reviews everything you need to know about ITBS, including common causes, prevention, and what to do if it develops. Our key takeaways were:
- ITBS can be caused by getting too carried away with your workouts to something as simple as wearing the wrong shoe. Poor running mechanics or neuromuscular control of your body are also possible culprits.
- Core strength can help prevent ITBS from developing. According to Amanda Nielsen, physical therapist, and avid runner, power comes from our core and allows limbs to move and function properly. If our cores are weak, we start to develop compensation patterns.
- Foam rollers are ideal for treating ITBS. Nielsen recommends stretching the lower extremities, particularly the IT band itself. Her favorite method is using a foam roller. “It may be uncomfortable, but it’s the most effective way to get to the TFL/ITB complex,” she said. Related product: CanDo foam rollers.
- If you have been diligent with strengthening, stretching, and icing but you still have persistent pain, you need to see your primary healthcare physician.
Click here for the full article.