Do you ever get a nagging pain on the outer thigh that sometimes extends down into the outer knee or up into your hip and/or buttocks? If yes, you may be suffering from Iliotibial Band Syndrome.
Iliotibial band is a thick band of fascia (covering over the muscles) that runs along the outer thigh from the hip and gluteal muscles into the outer part of the knee joint. When the Iliotibial band is inflamed it can cause pain on running and if severe, then pain or burning sensation at rest. With chronic inflammation, the Iliotibial band can become tight. The tightness in turn will cause it to rub against the outside of the knee, leading to pain and swelling in the hip joint or outer part of the knee or along the outer thigh.
IT band syndrome is an overuse injury that can be caused by:
- Poor training habits such as inadequate warm up and cool downs (landing page on top tip for exs), training with feet positioned inwards
- repetitive bending of the knee during physical activities, such as running, cycling, swimming and climbing.
- Anatomical causes such as uneven leg length, in-toeing of the feet, flat feet or imbalances in lower limb muscles
- Poor postures such as lotus sitting or sitting with one leg tucked under the bottom for prolonged periods of time.
If untreated Iliotibial Band pain can take a long time to recover. Running or sports while you have an Iliotibial Band pain is not a good idea as it can aggravate muscle imbalances and cause more injuries. Read part 2 of the blog for some easy tips to speed up your recovery and overcome your Iliotibial Band syndrome pain faster!
If you want to know more about how to stretch your Iliotibial band or want to learn self management strategies for outer thigh or knee pain join my free community where we discuss these topics in a judgement free and friendly group.
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