Iliotibial Band Syndrome (IT Band Syndrome)
It is a common running-related injury that can also affect other active individuals, especially those who perform frequent bending and straightening knee movements, such as long-distance runners and cyclists, particularly those who suddenly increase their training volume, may experience pain and inflammation caused by excessive friction of the iliotibial band (IT Band). The IT Band is a thick fibrous band that runs from the hip to the outer side of the knee, helping to stabilize and move the hip and knee joints.
The causes of iliotibial band syndrome are typically related to the following factors:
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Overuse:
- Long-distance running, frequent cycling, or other repetitive leg exercises may lead to overstretching or friction of the IT Band, resulting in inflammation.
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Biomechanical issues:
- Improper alignment of the hip, knee, or foot, such as pronation, supination, or flat feet, may put abnormal pressure on the IT Band.
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Muscle imbalances:
- Weakness in the muscles on the inner thigh (such as the adductors) relative to the outer muscles (such as the glutes and abductors) may cause abnormal tension in the IT Band.
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Training errors:
- Running on hard surfaces, wearing improper running shoes, inadequate warm-up, or neglecting stretching may increase the risk of developing IT Band Syndrome.
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Sudden increase in training intensity:
- Rapidly increasing running mileage, speed, or intensity without giving the body enough time to adapt may lead to IT Band injury.
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Running form:
- Improper running posture, such as excessive foot crossing or body leaning, can also increase pressure on the IT Band.
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Terrain factors:
- Running for extended periods on sloped or uneven surfaces, especially running only on one side of the road, may lead to overuse of one side of the IT Band.
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Sitting posture:
- Prolonged sitting, especially with crossed legs, may cause tension and shortening of the IT Band.
Treatment for IT Band Syndrome typically involves rest, physical therapy, massage of the tensor fasciae latae and gluteus maximus muscles, as well as specific stretching and strengthening exercises. In some cases, custom orthotic insoles may be needed to alter lower limb mechanics or adjust training plans.