Iliotibial band syndrome, or IBS, is the inflammation of the iliotibial band that extends from your upper outer thigh to the lateral femoral epicondyle of the thigh bone near the knee. This often occurs among runners, cyclists or anyone who plays sports or does activities that require their legs to constantly bend and extend with high exertion, according to exercise physiologist Susan Hall, author of "Basic Biomechanics."
Function
The iliotibial band, or IT band, stabilizes your leg and hip when your are moving or standing. When you flex and extend your leg or hip joint, it works with other leg and hip muscles to prevent your feet and knees from moving away from the center of gravity. If the IT band gets overused, it gets fatigued and the ends of the IT bands get inflamed because the are closest to your joints, according to Hall.
Hip Flexion
Hip flexion is moving your hip joint away from the front of your body, such as kicking a soccer ball. Many exercises use hip flexion, such as squats, lunges, step-ups and vertical jumps. According to Hall, excessive hip flexion accompanied by leg flexion can cause IBS.
Prevention
Self-myofascial release, or SMR, is a common technique you can use to prevent IBS. You can use a foam roller, massage ball or your own fingers and thumbs to break apart tissue adhesions that cause stiffness and pain, according to physical therapist Chris Frederick, co-author of "Stretch to Win." If you use a foam roller, lie on your right side and place the roller beneath your upper hip. Support your body with your hands on the ground. Roll slowly down your outer thigh until you feel a tender spot. Hold and roll gently on that spot until the tenderness goes away. Breathe deeply to help you allow the tissues to release. Roll all the way down to the top of your knee.
Warning
Doing SMR on your IT band can be very painful for many people. Never rush through the exercise or you cause your muscles and tissues to do a stretch reflex, which makes the them tighter and more painful, according to Frederick. Always adjust the pressure to a level that you can tolerate.
References
- "Basic Biomechanics"; Susan Hall; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
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