I know a lot of runners that have gotten Iliotibial Band Syndrome.  The Iliotibial band is a tough group of fibers that run along the outside the thigh, also called the IT band, for your hipsters (no pun intended).  It functions as a stabilizer on the outside of the knee joint during your runs.  Some symptoms of Iliotibial Band Syndrome are pain on the outside part of your knee or lower though.  This pain might worsen going up or down stairs or getting out of a car.  I wouldn’t know though, I drive a tractor trailer truck and just jump out of it.  Maybe that’s why I got Jumper’s Knee…

One possible cause of Iliotibial Band Syndrome could be abnormal biomechanics.  Runners with excessive pronation, higher or lower arches, leg length discrepancies, lateral pelvic tilt, or bowed legs are more prone to IT Band Syndrome.  Don’t you hate genetic predispositions?  Also, runners who usually run on one particular side of the road can develop IT band syndrome because roads slope to the side, which puts excessive stress and tilt on one particular side of your pelvis.  IT band syndrome is also common during pregnancy as the connective tissues loosen and the woman gains weight, so if you are pregnant and running then you need to keep watch over your IT band.

It’s fine if you develop Iliotibail Band Syndrome, but you need to treat it so you can get back on the run.  First off you need relative rest.  You developed IT band syndrome by overuse, so take it easy and relax for a bit.  It is also beneficial to put ice on the area of inflammnation to help the swelling decrease.  Gentle stretching will help too.  Overall, in order to help reduce the stress you put on your IT band when running it is good to look at your running biomechanics.  This will also help prevent you from developing Iliotibail Band Syndrome again.  Making the same mistake twice is not cool.

Other preventive measures you can take are doing one leg squats to strengthen your IT band.  Make sure you do them in front of a mirror to make sure your hip isn’t falling to one side when you bend down.  Stretching will also help IT band syndrome.  Stand in a doorway with your left leg crossed in front of your right legt.  Extend your right arm overhead and reach for the left side of the door frame.  Have your left hand on your hip and push slightly on your left hip to move it to the right.  You will feel a slight stretch on the right side of your torso.

So there you have it, don’t be like everyone else and just say no to developing Ilioitial Band Syndrome.