When a runner has an Iliotibial Band (IT-Band) injury he or she may feel sharp pain on the outside of the knee where the band connects to the knee. The pain may also radiate up the band. Here are few suggestions about how to deal with the injury.
What are the causes and preventative measures for IT-Band injury?
IT-band problems, like almost every running injury, occur when runners incorporate intense speedwork and racing into their training without easing into the workload. The injury also occurs when a runner runs in worn out shoes, or has an over-pronation problem. Thus, it is essential to run only in high-quality, supportive shoes and visit a podiatrist for orthodics if you feel like you might over-pronate. However, these suggestions will not help you if you already have pain. Here are some ideas for trying to heal an IT-band problem:
- RICE: RICE stands for "rest, ice, compression, and elevation". It is the default treatment for essentially any running injury. The first letter, "R", is perhaps the most important. If you are feeling IT-band pain, don't try to tough it out! Take at least two days off and give your body a chance to heal! As for the last three letters, I have found that the best way to to carry out RICE is to follow this method: 1) Freeze water in a paper cup in the freezer, 2) When frozen, take the block of ice out of the freezer and roll it over the outside of your knee and outside thigh for about 10 minutes, 3) Afterward, wrap an ace bandage or towel around your leg and, while lying on your back, prop your leg up on a chair, 4) After 10 minutes, take the towel/ace bandage off and repeat steps 1-3, 5) Try to do this at least 2-3 times per day.
- NSAIDs: "NSAID" stands for Non-steroidal Anti-inflammatory Drug. NSAIDs include Aspirin, Ibuprofen (Motrin, Advil, Motrin IB), Naproxen (Aleve).
NSAIDs do a great job at reducing inflammation in the body and promoting healing. While these drugs may be help to help you
if you are hurt, please be careful not to abuse the drugs. Only take them for about a 2 week period because extended use
can really do bad things to your kidneys. I have heard some horror stories about runners who used NSAIDs for
months on end who are now suffering from serious kidney issues. Therefore, use NSAIDs
if you have an IT-band problem, but please don't overuse them.
- LIGHT stretching: If your IT-band starts to feel better, incorporate some very light stretching
to increase mobility and lengthen the tendon a bit to promote healing. As stated above, be very careful not to overstretch. One good way to stretch the IT-band is to stand with your hands aginst a wall and the affected leg crossed
under the other leg. By leaning into the wall and to the side of the affected leg, you should feel a stretch along the band. If this is
painful at all...STOP! Also, try to lightly stretch your quads and calves. I have found that having tight quads (including hip flexors) and calves
can sometimes lead to IT-band issues.
- See a professional: To be honest, if you really want to cure your IT-band injury, stop reading my page and go see a profession sports medicine physician and/or a physical therapist as soon as possible. As stated above, also make an appointment with a podiatrist for a possible prescription for orthodics. If you are an over-pronator, all the ice and stretching in the world is not going to cure a chronic IT problem. Over-pronation, by twisting the knees and hips as your foot lands, puts a tremendous amount of strain on the IT-band. You can get an idea if you are an over-pronator by looking in the mirror as you walk. If your knee excessively rotates inward (faces the other knee), you might be an over-pronator. However, only a professional can correctly diagnose over-pronation so taking time to make an appointment with a doctor will get you back to running far quicker than any advice that I can offer you.
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