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What is the IT-Band and How is it Related to My Pain?

IT BandThe IT-band (or iliotibial band) runs from the top of the pelvis, or ilium, and extends all the way down the outside of the thigh to the top of the lower leg, or tibia. In the thigh, it also connects to your glutes and tensor fascia latae muscles, and as it travels downward, has fibers that blend into your knee cap as well. The IT-band is made up of very dense connective tissue, making it extremely strong to provide stability during weight bearing activity. Functionally speaking, when we bend and straighten our knee repetitively (i.e. during running), the band slides back and forth and can sometimes cause localized irritation or inflammation. This can result in a very common sports related injury called IT-band syndrome. Symptoms can be felt anywhere along the IT-band, but usually occur closer to the attachment near the lateral knee. Muscle imbalances, like tight hip flexors or weak hip rotators, can often times be the cause of developing IT-band syndrome.

So what are the best ways to treat IT-band syndrome?

First, make sure to address any muscle imbalances by getting into a regular stretching and strengthening routine. A physical therapist can help identify specifically which muscle groups you should address to improve overall mobility and stability. Make sure you address the overall mobility of the IT-band as well by using products like a foam roller or massage stick. These products can be used regularly to help treat and prevent further irritation.

Secondly, make sure you have proper footwear. A lack of proper support in your foot can affect the forces in in your knee and hip and contribute to muscle imbalances related to IT-band syndrome.

Finally, make sure you get into a routine of regularly icing the affected area for 15-20 minutes to treat any localized inflammation.

 

About the Author - Chelsea

Chelsea has been working with the ProActive team as a physical therapist since 2012. She graduated with her Bachelor of Science in Kinesiology from Cal Poly San Luis Obispo and then completed her Doctorate of Physical Therapy at University of St. Augustine in San Marcos. She has taken several continuing education courses focused on manual therapy interventions, which make her eligible to sit for her manual therapy certification, in addition to Kinesio taping and Graston technique courses. She is committed to helping people of all ages achieve their goals and return to their prior level of function through physical therapy interventions. As a former high school/college athlete, Chelsea especially loves working with athletes both on the field as a coach and off the field. In her spare time, she loves spending time with her family and friends outdoors in beautiful San Diego.