As we approach warmer weather, more and more people will be getting outside and back to running. With the increased number of runners hitting the streets, we usually see a spike in the number of patients who deal with injuries from running. One of the most common and nagging injuries we see with runners is IT band syndrome. As common as IT band syndrome is, most individuals don’t know what this running injury is, what to do when they start experiencing symptoms, or how to prevent it.
In this article, we will provide you tips on how to prevent IT band syndrome. But, to prevent it, you first need to understand what IT band syndrome is!
What is IT Band Syndrome?
The IT Band is a band of tissue on the outside of your leg that extends from your hip to your knee. When someone starts to experience IT band syndrome, the IT band becomes inflamed from repetitively rubbing on the outside bone of the knee.
Symptoms typically include:
- Dull, aching pain at outside of knee during or after activity
- Burning sensation at outside of knee during or after activity
- Sharp, stabbing pain at outside of knee during or after activity
- Snapping and/or popping sensation at outside of knee during activity
- Localized swelling at outside of knee
- Pain referred upwards to hip or down to foot
This can cause pain, especially with running! Chances are if you’re running and experiencing knee pain – it’s likely IT band syndrome. The best way to confirm is to set an appointment with one of our PRO Therapy Doctors of Physical Therapy.
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How to Prevent IT Band Syndrome
As you begin to get back into running or ramp up your training for that next 5K, 10K, half, or full marathon, there are some tips you should consider to help prevent this irritating injury from occurring.
1. Progressive running program
One of the most important ways to prevent IT band syndrome is to start slow. Whether you are getting back into running or ramping up your mileage for a race, slowly progressing your pace and distance is key. The repetitive nature of your knee bending and extending while running is most of the time the main trigger of IT Band syndrome beginning and progressing.
We need to slowly let our body adapt to more intense and more prolonged time with this repetitive motion. Taking time to find a slow, progressive running plan is a great way to help your body adapt to the motion of running.
Another aspect to consider is to make sure you have rest days built in every few days into your running program. This allows the body to recover from the increased work that you are putting on it.
2. Warm-up and cool-downs
Another way to make sure your body doesn’t start to experience IT band syndrome is to make sure you have a good warm up and cool-down routine. When picking your routines, more dynamic stretching and foam rolling can assist in helping your tissues like your IT Band improve their flexibility.
Here are a couple of ways I recommend to assist in improving IT band flexibility:
Side-to-side leg swings – Find a tree or a wall and lean up against it with your hands on the object. Then place one leg in front of the other and swing that leg side to side. Do this 15-20 times
Foam rolling IT Band – With your foam roller on the ground, lay on the foam roller with the outside of your leg on the foam roller. Roll up and down the outside of your leg scanning the area for tender spots. Once you find one, sink down into the foam roller more and spend 30-60 seconds rolling on that specific spot.
3. Strengthening and stability
The final way to prevent IT Band syndrome is to cross-train running with strengthening and stability. Not only can the repetitive motion of running cause the IT Band to rub against the knee and become inflamed, but poor muscle strength and stability can cause you to have poor form. This in turn can increase the chance for more irritation at the knee with the IT Band.
A couple of important aspects to keep in mind when trying to strengthen to prevent IT band syndrome are to focus on glute strengthening and single leg balancing/strengthening exercises. When running, you are spending every moment on one foot and need your glutes to be engaged in order to keep your leg stable and in proper form. If you don’t build strength/balance on one leg or keep your glutes strong, you can be more susceptible to IT band syndrome.
Here are a few exercises I like to incorporate to improve single-leg and glute strength:
Standing clamshells with theraband – Begin with a looped band around your knees. Next, get into a squatting position. While keeping your toes pointed forward and feet stationary, rotate one knee out away from the other knee. Perform 2-3 sets of 10-12 reps and then perform on the other side.
Single leg Romanian deadlift – Begin with your knee slightly bent. Your knee will not move from this position. Then slowly lift your other leg off the ground while you simultaneously hinge at your hip and bring your upper body towards the ground. Lower down until you feel tension in your hamstrings and then squeeze your glutes to bring your body back to the starting position. Perform 2-3 sets of 8-10 reps on one side and then rotate to the other side.
Final Thoughts
With the proper running program, warm-up and cool down, and strengthening routine, IT band syndrome can be prevented. If you do start to experience pain or discomfort on the outside of your knee due to running, don’t worry, be sure to reach out and talk with one of our PRO Therapy Doctors of Physical Therapy. We will provide a full assessment of what is causing your discomfort as well as treatment to get you back into running pain-free.
Are you currently dealing with knee ache or pain and need help? Give us a call! We offer complimentary phone and in-person consultations. We aim to meet our patients wherever they are in their journey and answer all questions we can to ensure a smooth experience at PRO Therapy. We want to help you make the best decision for you!
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