IT Band Syndrome – A Review for Runners

Part of being a runner is dealing with injury. Injuries can occur for several reasons. Some would argue it is the type of shoe that runners wear that contributes to injuries. Others contend that it isn’t the type of shoe but the simple fact that we wear shoes that injuries arise. Scaling your mileage too quickly and not allowing adequate recovery time are two other primary causes of running injuries. But of all the injuries that a runner can come down with there are a few that tend to be the most persistent and tough to deal with.

Iliotibial Band Syndrome (or IT Syndrome for short) is one of the most frequently reported running injuries. Because it is such a common concern we have decided to dedicate a series of articles to IT Band Syndrome to address the basic definition of what IT Syndrome is, how IT Syndrome is caused, and preferred treatment methods and prevention tips to mitigate IT flare ups in the future. So let’s start with the basics….

What is the IT Band?

Credit to http://www.easyfizzy.co.il for the image

The IT Band is a thin, fibrous tissue on the outside of the thigh that stretches roughly from the hip down to the knee. It plays a fundamental role in stabilizing the knee while you run and can become inflamed/irritated since it moves from behind the femur to the front of the femur during running and walking motions. Basically, as it slides back and forth across the outside of the thigh while walking and/or running it causes friction with surrounding tissues which may lead to discomfort and injury.

Symptoms of IT Syndrome

Runners may feel different types of pain/discomfort that can indicate an IT Band disorder. Some runners will feel an acute pain near the connection point of the IT at the outside of the knee. The pain can be debilitating and often times stops runners immediately in their tracks.

In fewer cases runners can also experience swelling and discomfort at the hip where the femur protrudes and is easily felt through the skin on the outer thigh. Or a more generalized spread of swelling and discomfort can extend the entire length of the outside of the thigh.

For those that develop IT Band Syndrome the pain can either occur acutely, steadily build over time during exercise, or be at it’s most intense post exercise. It’s also common to have intensified pain when first waking up in the morning since the IT Band and surrounding tissue may tighten up when asleep, leading to easy aggravation when you first start moving.

The next article in this series will talk about activities that can increase your likelihood of developing IT Band Syndrome. Once we address specific causes we’ll then dig deeper into prevention practices and the most appropriate ways to rehabilitate and recovery from IT Syndrome.