Iliotibial band syndrome is common particularly among long-distance runners, and is caused by a tight iliotibial band that rubs on bones. The band extends from the top of the leg, runs across the leg and knee, and attaches to the tibia in the lower leg, helping the knee flex. This band may rub along the bones in its path when hamstrings and quadriceps become too tight. Stretching may help elongate the band and reduce the pain.
Iliotibial Band Syndrome
Iliotibial band syndrome is considered a chronic injury resulting from overuse. Pain can result in the hip, thigh or knee depending on where the band rubs on bone. Possible locations of contact include the iliac spine in the hip, the femur or Gerdys tubercle, found at the band insertion point on the tibia. According to the Stretching Institute, the problem presents itself as the fascia surrounding the iliotibial band and the band itself become tight. Unbalanced muscle strength in the leg, as well as tight or stiff muscles, can contribute to the syndrome.
Stretching
Keeping leg muscles flexible is essential to prevent and treat iliotibial band syndrome. Sit on the ground with your left leg outstretched, bend and cross the right leg over the left, with your right ankle braced against your outer left knee. Twist your left elbow across your body so it pushes against the right knee. Don't just stretch the iliotibial band; keep your entire leg loose and flexible. Sit on your buttocks to perform a butterfly stretch, with your soles touching as you push down on your knees toward the ground. Bend your knee and pull your ankle to the buttocks to stretch the quadriceps muscle.
Equipment
Make sure your shoes are not worn out and have proper cushioning. Proper shoes help absorb the shock when running or performing other intense weight-bearing exercises. Talk to your doctor about getting custom orthodics fitted for your shoes if you do not see reduced pain and improvement.
Physical Therapy
Some cases of iliotibial band syndrome are more severe than others. If pain doesn't subside within a few days or swelling increases, consider resting for a few days. Use the physical therapy standard of RICE -- Rest, Ice, Compression and Elevation -- to help reduce swelling and pain. Rest the leg for several days and use ice for 20 minutes four times per day. Compress the knee with an elastic bandage and elevate the knee to allow excess fluid to drain.
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