Iliotibial Band Syndrome (ITBS)

What is ITB Syndrome?

ITBS is one of the most common injuries amongst runners and affects two times more women than men. Historically, ITBS is thought to be caused by friction of the iliotibial band rubbing over the femoral condyle as the knee bends, which leads to pain and inflammation. However, recent research reports that a combination of altered biomechanics and compression of a highly innervated fat layer at the lateral knee may be responsible for this injury.

Signs & Symptoms

ITBS presents itself through a gradual onset of pain to the outside of the knee, which typically worsens during repetitive activity i.e. running.

This is likely to increase due to;
• Overtraining and progressing weekly running volume too quickly
• Poor biomechanics
• Muscle weakness at the hips, knees and core
• Reduced flexibility and muscle tightness

Joanne Kirton, Sports Therapist, BSc MSST MSMA strongly recommends treating the injury as soon as possible with Sports Therapy to address the following;

• Reduce acute pain and inflammation by using treatment modalities such as cryotherapy, electrotherapy,and application of kinesiology tape
• Soft tissue massage and stretching techniques to reduce muscle tightness and improve flexibility
• Exercise rehabilitation to strengthen muscles
• Proprioception, agility and balance training
• Gait retraining programme to modify step-width

Joanne’s top tips to treat the injury;

• Restrict increases to running volume to no more than 10-20% each week
• Stretch/self-massage using a foam roller
• Warm up prior to exercising and cool down afterwards
• Use ice to help reduce pain and inflammation

Why not book in with Joanne for a Sports Therapy Assessment to ensure you are fulfilling your full fitness potential and achieving your sports goals. Sessions are £35 for one hour treatment.