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Diagnosis and treatment of iliotibial band syndrome
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Despite a runner's best efforts, it's almost inevitable that a sports injury will occur at some point. In the current economic recession, recreational athletes, unlike collegiate and professional athletes, usually do not have access to routine attention by sports professionals like massage therapists, sports physiologists, and rolfing specialists.
The result is that to stave off a worsening injury like iliotibial band syndrome, plantar fasciitis, or achilles tendon issues, they must educate themselves and be able to recognize these common injuries that are commonly related to overuse or a mechanical imbalance. No, the average Joe or Joan runner is lucky to have disposable funds for things like the occasional Pilates session or an introductory lesson from a personal trainer.
This is not to recommend avoiding seeing a doctor; some of these injuries are so common that recognizing them is fairly obvious.
What is the iliotibial band?
The iliotibial band runs down the outside of the leg and attaches on the top side to the hip area via the gluteal muscles and the tensor fascia lata muscle. It attaches at the bottom to the tibia, just below the knee. As far a running is concerned, its primary purpose is for stability. As far as this goes, it does an extraordinary job.
When it becomes inflamed, problems arise. The most common indicators that something is amiss are either a pain on the outside of the knee or on the outside of the thigh. When this happens, the injury is called iliotibial band syndrome (ITBS) and can sideline the athlete without receiving treatment.
Don't feel like you've trained poorly if you come down with this injury; it's about as common as shin splints.
Causes of ITBS
This condition is usually caused by one of two things, overuse or biomechanics. Overuse can come from such things as consistently running on the same side of a road that is angled to allow for rain water run-off. The end result is an imbalance. The ITB on one side ends up longer and on the other side shorter. The way to prevent it in this situation is to run on a flat surface. Running on trails or walkways (crushed gravel, dirt, or asphalt) is preferable to concrete sidewalks because of the firmness of the surface.
In Houston, places like Memorial Park are ideal. South of Houston, in the Clear Lake area, try the Seabrook Trails or the Red Bluff trails (along Red Bluff from Bay Area Blvd. towards Pasadena).
As far as biomechanical issues are concerned, it can be brought on by having bow-legs, differences in the length of the legs, and over-pronating. The pronation issue is why it's so important to be fitted with proper running shoes. Injuries that would never show up with normal everyday activities are exacerbated when pounding out the miles.
Treating iliotibial band syndrome
Again, this is not a professional medical opinion, simply methods commonly accepted in the running community. Obviously, the first thing to do is back off on mileage until the situation is under control. It's recommended to maintain the current fitness level by cross-training.
Many runners use ibuprofen to manage the pain. This is not recommended when doing endurance activities, but runners shouldn't be doing long distance running with ITBS anyway.
A stretching routine is also recommended. There are specific stretches to isolate the ITB.
The bottom line is to try to avoid this condtion before it has a chance to arise. Wear proper running shoes. Run on surfaces that aren't predominately angled in one direction. Run on softer, more forgiving surfaces. Keep up with a stretching program. And finally, have fun.
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