Although iliotibial band syndrome is easily diagnosed clinically, it can be extremely challenging to treat. Itbs, also known as runners knee, happens when your iliotibial band itb becomes injured and causes pain. Treatment programs include stretching the itb as a key component to a comprehensive rehabilitation program. Iliotibial band syndrome itbs, also referred to as iliotibial band friction syndrome itbfs, is an overuse injury that occurs when the distal portion of the it band rubs repeatedly over the lateral condyle of the femur at approximately 30 degrees of knee flexion.
Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for. Slide your affected leg up the wall to straighten your knee. The pain usually worsens with physical activity, such as running or cycling. The iliotibial band is the tendon attachment of hip muscles into the upper leg tibia. Active release technique for iliotibial band syndrome background and purpose. Iliotibial band syndrom rehab exercises dr katherine coyner. Where it passes over the outside, top of the knee joint, the iliotibial band is often just a millimeter or two thick. The following set of stretches will address both the tensor fasciae latae and the iliotibial band.
It is frequently related to hip weakness and instability standing on one leg. This is probably the most effective stretch for the iliotibial band and tensor fascia latae muscle but it does require some assistance. Treatment includes activity modification, stretching, and strengthening. Treatment for itb friction syndrome involves reducing the pain and inflammation, identifying any underlying causes, then stretching and conditioning the hip muscle and iliotibial band. Avoid violating the principles of exercise, especially progression and recovery. Each exercise listed after the first three should be. Prevention of iliotibial band syndrome proper warm up before exercise proper footwear see appendix e, fm 2120 develop a proper training program see sections 14 through 17 of fm 2120. Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. It band syndrome rehabilitation exercises the physical therapy. Reach the arm on the side of the back leg over your head while you do this. Iliotibial band syndrome, or it band syndrome, is one of these injuries.
Iliotibial band syndrome is a relatively common condition characterised by rubbing of the iliotibial band against a bony prominence at the outer aspect of the knee femoral epicondyle. Please stop stretching and rolling your it band rei coop. Injury prevention for runners sports medicine institute. Evidence based treatment for iliotibial band friction syndrome. Its a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip. If the foam roller is initially too painful, utilize a thera band roller massager to perform the mobilization. Illiotibial band syndrome protocol princeton university. Your physical therapist may prescribe iliotibial band stretches as part of. Exactly how it causes pain is debated among experts. Itb stretching rehabilitation programs are planned to increase itb flexibility in individuals with tight itb fredericson and weir, 2006.
Department of rehabilitation services physical therapy standard of care. Itbs is one form of presentation of repetitive strain injury rsi. Hereou will find six different iliotibial band stretches to choose from but you only need to do one or two choose the iliotibial band stretches that work best for you. Iliotibial band syndrome can cause significant morbidity and lead to cessation of exercise. Aug 23, 2017 however, too much of a good thing can lead to overuse injuries. Theres no need to endure the torture of rolling your it band after every run. Jun 14, 2019 iliotibial band syndrome also known as itbs or it band syndrome is one of the most common causes of knee pain for runners itbs is an inflammation of this large band of connective tissue the. Effects of multimodal physiotherapy, including hip abductor strengthening, in patients with iliotibial band friction syndrome. It is protected by several layers of muscles and ligaments. Jun 27, 2012 my column this week in the globe and mail takes a look at some interesting new research suggesting that strengthening, not stretching, is the best way to deal with iliotibial band syndrome they.
Stand near a wall or a piece of sturdy exercise equipment for support. The it band is a thick band of fascia that lies over the outside of the thigh. If you want to overcome your iliotibial band syndrome in a fast, simple, safe, and effective way, then check out the iliotibial band syndrome solution program here. Jan 29, 2018 a tight iliotibial band is the main cause of it band syndrome. Cross one leg over the other into a figure 4 position. Exercise prescription exercises to stretch the iliotibial band and related structures.
This exercise targets your core, glutes, and hip abductors, which helps improve. Often the deceleration of running down hills may lead to the excessive friction. It band mobilization with theraband roller massager. Apr 27, 2020 signs and symptoms of iliotibial band syndrome itbs the patient with iliotibial band syndrome itbs typically reports pain at the lateral aspect of the knee. The purpose of the it band is to stabilize the knee and it also serves as an attachment area for the insertion of tensor fascia latae, gluteus medius and. Iliotibial band itb syndrome is an overuse injury that results from constant friction of the itb over the lateral femoral epicondyle often seen in runners. Iliotibial it band stretches you can do at home verywell fit.
Lie on your back and let the partner or therapist lift the non stretching leg out of the way then pull the stretching leg across to feel a deep stretch on the outside of the hip. Cross one leg in front of the other leg and bend down and touch your toes. Do the stretching and strengthening exercises rec ommended by your healthcare provider or physical therapist. Here, we share our 5 favourite itb band stretches, with easy to follow instructions and images to help you beat itb pain. Exercise program for iliotibial band friction syndrome. The first three can be started immediately after the injury. Lie on your back and let the partner or therapist lift the nonstretching leg out of the way then pull the stretching leg across to feel a deep stretch on the outside of the hip.
Lie on your back in a doorway, with your good leg through the open door. One of the structures about the hip that is often a source of pain and dysfunction is the iliotibial band itb. Iliotibial band syndrome strengthening exercises it band. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises. Radial shockwave therapy is shown to be really effective as rehabilitation program for runners with iliotibial band syndrome. Lie on your back, reach hands behind your knee, keep knee at 90degree. It is usually seen in runners and typically causes pain at the outer aspect of the. This condition causes hip pain or knee pain and while it tends to be a common running injury, it can also occur in nonrunners. Iliotibial band syndrome rehabilitation exercises jaspal ricky.
Remember to check in with your doctor before starting this, or any other, exercise program for iliotibial band syndrome. Using a towel, or band, lie on your stomach, attach the band to affected. It band syndrome statistics in athletes it band syndrome is a common injury that occurs with the athletic population that accounts for. Physical medicine and rehabilitation for iliotibial band. Slowly roll the massager back and forth along the entire length of the it band and lateral thigh. Iliotibial band syndrome itbs is an overuse injury caused by repetitive friction of the iliotibial band and the underlying bursa or lateral recess across the lateral femoral epicondyle. When working normally, the it band will glide across the outside of the knee over a fluidfilled sac called a bursa. If the foam roller is initially too painful, utilize a theraband roller massager to perform the mobilization. An experienced therapist can feel tightness and focus massage and stretching in those areas, helping to prevent the onset of injury. Iliotibial band syndrome is caused by excessive friction of the iliotibial band and the underlying bursa due to repetitive kneebending activities. There is a gap in evidence based treatment methods for rsi. Mar 07, 20 in this video blog, dr kissel takes the view through a series of exercises to target your hip abductors and external rotators gluteal group, and stay away from hip internal rotators tfl. It band mobilization with thera band roller massager.
Iliotibial band syndrome home exercise program youtube. Please stop stretching and rolling your it band rei co. Quantitative analysis of the relative effectiveness of 3 iliotibial band stretches. Slowly roll your body back and forth along the entire length of the it band and lateral thigh. To view video clips and further instruction of your prescribed exercise program, please visit. Archives of physical medicine and rehabilitation 2002 83. Effects of multimodal physiotherapy, including hip abductor strengthening, in. The deep fascia of the thigh is known as the fascia lata. Stretching the itb is slightly different from stretching other muscles, as the itb is a thick, fibrous band rather than an elastic muscle. Iliotibial band stretches are a great way to reduce knee, hip and back pain and the symptoms of iliotibial band syndrome. The iliotibial band itb is a band of tissue that runs along the outside of your hip, thigh and knee.
You may do stretching exercises 1 through 5 and strengthening exercises 6 through 10 right away. The most common kind of stretches recommended for the iliotibial band are also the least likely to be effective, simply because they are focused on stretching the iliotibial band and the tensor fasciae latae muscle, and there is no good way of applying any significant amount of stretch to these structures. The best exercises to start the physical treatment of itbs are passive or static stretching exercises. Cross one leg in front of the other leg and lean in the opposite direction from the front leg. Stand next to a rail or stable object and grasp with. Microsoft word iliotibial band friction syndrome stretching exercises. A home exercise program that includes a flexibility and strength conditioning routine and modified training recommendations can aid in the treatment and prevention of further injury. Iliotibial band syndrome exercises what you need to know. Iliotibial band syndrome strengthening exercises it band pdf. Traditionally, foam rolling or stretching movements are touted as the cureall for a painful it band short for iliotibial band, which runs from the crest of your lateral hip to just below the knee joint. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best. Strengthening, not stretching, to deal with iliotibial. The iliotibial band it band is also known as the iliotibial tract or maissiats band.
Talk to your doctor or physical therapist if you have. Exercises your kaiser permanente care instructions here are some examples of typical rehabilitation exercises for your condition. Stretching the tensor fasciae latae and the iliotibial band. Stretching your iliotibial it band is the best way to prevent iliotibial band friction syndrome itbs. Iliotibial band friction syndrome itbfs is an inflammatory, nontraumatic, overuse injury of the knee affecting predominantly longdistance runners. Iliotibial band friction syndrome stretching exercises. On your side, using a towel or band, pull foot back as if stretching quadriceps, and use the opposite foot to push down on distal part of leg. Cross your left leg over your right leg at the ankle. One thing during my research that interested me was an article that looked at 3 of the most common iliotibial band stretches and determined which was the most effective. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Pdf practical management of iliotibial band friction syndrome in. Iliotibial band syndrome exercises itb friction syndrome. Aug 17, 2018 the iliotibial band it band is also known as the iliotibial tract or maissiats band. Strengthening, not stretching, to deal with iliotibial band.
It is strong and dense and invests the muscles of the thigh like a stocking. The hip is a ball and socket joint that occurs between the head of the femur ball and the acetabulum of the pelvis socket. A gradual return to full fitness is important so the injury does not recur. It extends from the outside of your pelvis hip bone to the outside of your tibia shin bone. The functional anatomy of the iliotibial band during flexion and extension of the knee. What do i need to know about iliotibial band syndrome itbs.
You should feel a gentle stretch down the back of your leg. This is an overuse injury, although direct trauma to the outer knee may cause the bursa to get inflamed. Supine hamstring stretch with strap supine itb stretch with strap. Often itbs requires physical therapy to help decrease pain, improve range of motion around the hip and knee, and strengthen the hip muscles and muscles around the. Each exercise listed after the first three should be added only when you are able to complete the previous exercise using a good technique and without symptoms. Do not roll it over the greater trochanter of the hip the boney part near your. Best stretch for iliotibial band syndrome exercises for.
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