Iliotibial band syndrome is common in runners and cyclers, especially those engaged in long-distance running and biking marathons. Considered a common injury to the thigh and knee, the condition is caused by constant friction of the tendon band during athletic activities. Injury or strain to the iliotibial band can affect the hip joint, thigh and knee, separately or together.
Definition
Iliotibial band syndrome, or ITBS, defines a chronic condition that might eventually lead to permanent weakness or debilitation if not addressed through medical care and physical therapy and rehabilitation, according to the American Academy of Family Physicians. ITBS caused by strain, irritation or inflammation of the iliotibial tendon, which extends from the hip joint to the outside of the knee joint at the tibia, or shinbone of the lower thigh. The tendon actually is a thickened sheath of connective tissue or fascia that connects the hip abductors, extensors and flexors at the upper end and the biceps femoris thigh muscle to the tibia and kneecap or patella at the lower end.
Symptoms
Weakness in the hip, thigh or knee, or pain along the outside of the hip, thigh or knee is a common indication of an injured or strained iliotibial band. Pain on the outside of the knee is the most common, as is a sensation of tightness along the outside of the thigh. Pain when jogging downhill might be especially noticeable, as will pain when extending or flexing your knee when seated.
Standing Stretch
Perform this stretch as directed by your physical therapist, holding onto a table or doorway in front of you when doing this exercise alone. Stand with your feet shoulder-width apart, hands on hips. For an injured iliotibial band in your left leg, cross your left leg behind your right leg. The right leg will bend at the knee. Place your left foot on the floor and gently press your body weight to the left, using your left foot as an anchor. Hold the stretch for 20 to 30 seconds, then return to your starting position. Don't bounce. Repeat the stretch five more times up to several times a day for relief of pain and tightness.
Lying Down Stretch
Lie on your back on the floor, legs extended. Pull the knee of the injured leg toward your chest, knee bent. Grasp your knee with your hands and gently press the knee closer to your chest. Slightly shift the position of the bent leg so that your knee is reaching toward the opposite shoulder until you feel the stretch in the buttocks muscle and the outside of the hip. Stretch only as far as you can without causing pain. Hold for 30 seconds and release. Repeat several times.
