Iliotibial Band Syndrome (IT Band Strain)

In the event that you have a pestering pain on the external part of your knee, particularly in case you're a runner, it very well may be a symptom of iliotibial band (IT band) syndrome. It's a physical issue regularly brought about by exercises where you twist your knee consistently, such as running, cycling, climbing, and strolling significant distances. 

Your IT band is a thick pack of filaments that runs from an external perspective of your hips to the outside of your thigh and knee down to the highest point of your shinbone. In the event that your IT band gets excessively close, it can prompt expanding and torment around your knee. 

IT band knee pain normally improves with time and treatment. You don't normally require a medical surgery. 

What Causes IT Band Syndrome?

The issue is grinding where the IT band gets over your knee. A liquid filled sac called a bursa ordinarily helps the IT band skim easily over your knee as you twist and fix your leg. 

However, in the event that your IT band is excessively close, bowing your knee makes friction. Your IT band and the bursa can both begin to expand, which prompts IT band syndrome. 

Who is at risk of getting IT Band Syndrome? 

A few things can up your possibilities of getting IT Band pain. Some you can help, and others you can't. 

  • Not utilizing the correct exercise strategies. 

  • Not doing what's necessary to stretch, warm up, and cool down 

  • Driving excessively hard - you go excessively far or for a really long time 

  • Not resting long enough between exercises 

  • Using worn out shoes 

  • Running or preparing on some unacceptable surfaces. 

  • Running downhill 

  • Running just on one roadside. Since streets incline toward the control, your external foot is lower, which slants your hips and perplexes your body. 

Maine Causes of IT Band Syndrome

Certain states of being. A few characteristics raise your odds of getting IT band syndrome: 

  • Bowed legs 

  • Knee joint pain 

  • One leg that is longer than the other 

  • Pivoting your foot or lower leg internal when you walk or run 

  • Pivoting your entire leg internal when you walk or run 

  • Shortcoming in your abs, glutes, or hip muscles 


What Are the Symptoms of IT Band Syndrome? 

The fundamental indication is pain on the external side of your knee, simply over the joint. From the get-go, the pain may disappear after you warm up. Over the long haul however, you may see it deteriorates as you work out. 

Different IT Band Symptoms include: 

  • Throbbing, burning, or delicacy outwards of your knee 

  • Feeling a tick, pop, or snap outwards of your knee 

  • Pain up and down your leg 

  • Warmth and redness outwards of your knee 

See your physiotherapist in the event that you have these side effects, particularly if any current ones deteriorate. 

How is IT Band Syndrome Treated?

Ordinarily, your primary care physician can advise you have IT band condition dependent on your indications, wellbeing history, and an actual test. It's not by any means the only aim of external knee torment, so you may get a X-beam to preclude different causes. 

In the event that you intently follow your physician's instructions and give yourself the rest you need, you can normally recuperate from it in around a month and a half. 

Some essential advances can help facilitate the agony and growing: 

  • Try not to do exercises that trigger the pain. 

  • Assume control over-the-counter pain relievers. 

  • Wrap an ice pack in a towel and put it outwards of your knee for 10-15 minutes all at once. 

An actual specialist can: 

  • Give you tips for how to best heat up and cool down 

  • Assist you with picking footwear and, in the event that you need them, shoe embeds 

  • Show you activities to help fortify and stretch your IT band and leg muscles 

  • Converse with you about how to change your preparation plan 

  • Show you how to improve your structure to go simpler on your body 

  • Use erosion back rub, ice, or ultrasound to assist with agony and expanding 

How Might You Prevent IT Band Syndrome? 

To help forestall IT band condition, you can: 

  • Permit a lot of time to appropriately extend, warm up, and cool down. 

  • Give your body sufficient opportunity to recuperate between exercises or occasions. 

  • Run with a more limited step. 

  • Run on level surfaces or substitute which roadside you run on. 

  • Supplant your shoes routinely. 

  • Stretch your IT band, hip muscles, thigh muscles, and hamstrings frequently. 

  • Utilize a foam roller to loosen up your IT band.
Share this article:
Share_facebook Share_twitter Share_watsapp Share_linkdin

Service we Offer

See All
See All
Find a Physiofirst center near you Today!

More Conditions to explore

See All