Once the exercises begin to feel too easy, you may need to graduate to a band with greater resistance. It also attaches to the gluteal muscles your rump and the tensor fascia latae tfl. I liotibial band syndrome is a common knee injury that usually presents as lateral knee pain caused by inflammation. Strengthening exercises for iliotibial band friction syndrome strengthening exercises for the muscles on the outside of the hip which abduct the leg will help prevent the knee turning inwards when running or walking and therefore help reduce the friction on the itb tendon at the knee. Iliotibial band syndrome is a common condition that results in knee pain for many runners itbs is caused by an inflammation of the it band, which is. The it band is attached to the knee to assist in stabilizing and moving the joint. Pain from the itb is easily recognized as a sharp or burning pain on the outside of the knee when running. Lie on your right side and lift your left leg as high as you canno more than 45 degreesin a controlled manner, then lower it back down to the starting position.
Lie on your right side with your knees bent at a 90degree angle to your torso. Patients can gradually increase the repetition and frequency of. The problem is friction where the it band crosses over your knee. Many published studies seem to approach the problem from differing and hardtoreconcile viewpoints. Background description o it band is a longdensefibrous band of tissue that extends from the hip down to the lateral aspect. It band syndrome protocol ucsf sports medicine rehab. 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. You may do stretching exercises 1 through 5 and strengthening exercises 6 through 10 right away. Make sure to elevate the knee above heart level until. Exercises should focus on specific impairments that you have that may be causing your iliotibial band pain.
The iliotibial band friction syndrome itbfs is a syndrome caused by inflammation deep to the iliotibial band itb, which is a band of tough fascia going from the hip to the knee along the outer. One of the most frequent problems runners face is the runners knee, also known as the it band syndrome. Iliotibial band syndrom rehab exercises dr katherine coyner. Knee pain has been reported to limit mobility and impair quality of life in 25% of adults. Slowly raise your left leg about 45 degrees, then lower. Its primarily an overuse injury from repetitive movements. The iliotibial band, commonly referred to as the it band or itb, is a large piece of connective tissue made of fascia in this case that runs down the outside of your thigh from the hip all the way to the shin. The way you stand on the stretch tube will affect the tension in the tube. Iliotibial band syndrome rehabilitation exercises jaspal ricky. Injury the iliotibial band friction syndrome is an overuse injury caused by repetitive friction of the. Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Itbs causes friction, irritation, and pain when moving the knee.
If the foam roller is initially too painful, utilize a theraband roller massager to perform the mobilization. Do not roll it over the greater trochanter of the hip the boney part near your. Microsoft word iliotibial band friction syndrome stretching exercises. Typically occurs from repetitive activities such as running and cycling and when running hills or stairs. The pain is located approximately 2 cm above the lateral joint line and is frequently described as sharp or burning. Dont let your hips fall backward so you start engaging your hip flexors on the front. Iliotibial band syndrome strengthening exercises it band pdf. After the warmup, do the stretching exercises shown on page 1 before moving on to the strengthening exercises.
Iliotibial band syndrome is caused by excessive friction of the iliotibial band and the underlying bursa due to repetitive kneebending activities. Resistance band exercises are like most forms of exercise in that being mindful of pelvic floor safe exercises and techniques will help you avoid pelvic floor overload. Itb syndrome treatment for runners return to running. Pain is a result of friction or rubbing of the iliotibial band against the bone on the outside of the knee, which results in irritation of the band. It is frequently related to hip weakness and instability standing on one leg. The functional anatomy may be relevant because a fat pad and pacinian corpuscle compression mechanism may have different mechanoreceptor implications compared with a friction syndrome, al.
Exercise program for iliotibial band friction syndrome. Iliotibial band friction syndrome is a common occurrence among physically active individuals, causing pain in the lateral knee. Reduction of foot overpronation to improve iliotibial band. It band mobilization with theraband roller massager. It seems to happen only in some people, though the reasons for this are unclear. Friction as a factor in exercise friction comes from two sources in exercise, your muscles and the equipment, and it plays a key role in weighttraining. Often the deceleration of running down hills may lead to the excessive friction. It starts with gentle stretches for your it band and progresses to strengthening, balance, and plyometric exercises. Iliotibial band syndrome exercises itb friction syndrome. Slowly push hips away from the rail until a stretch is felt.
Iliotibial band syndrome is also known as it band syndrome, itb syndrome, or it band friction syndrome. Iliotibial band friction syndrome stretching exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Make sure your pelvis remains in a neutral position and your butt is forward so you maintain a straight line. Always be sure to ice your knee down after you complete your exercises using either immersion in ice bath, or. Iliotibial band syndrome it band stretchs, exercises. The tfl is the muscle on the outside of your hip that moves your leg outward. Friction plays a big part in weight training and exercise. These exercises are focused on correcting the most common causes that lead to iliotibial band it band syndrome. This is despite how very common itb syndrome is amongst distance runners. It band syndrome itbs is the result of the large band that runs from your pelvis to your shin getting too tight and rubbing against your thigh bone.
Cross one leg in front of the other leg and bend down and touch your toes. Fairclough et al 14 described friction as an unlikely cause of itbs, because the band inserts deeply and strongly into the femur. When performing exercises using the feet as the anchor point for the stretch tube, it is very important that the tube does not slip out from under your feet. This band of fibers has many different names, often referred to as the it band, iliotibial band, and iliotibial tract. Iliotibial band syndrome itbs is one of the most common overuse injuries among runners. Itbs is caused by excessive friction from the it band being overly tight and rubbing against bone. Chest press sit tall and wrap the band behind your back, coming underneath the. Iliotibial band syndrome rehabilitation exercises you may do stretching exercises 1 through 5 and strengthening exercises 6 through 10 right away, 1. Slowly raise your knee upward as far as you can without rolling your pelvis backward. How to selftreat it band syndrome the physical therapy. P ain in the lateral outside leg or knee is commonly associated with a condition known as iliotibial band syndrome itbs. There is much to be learned about the etiology, pathology, and optimal treatment of the condition. Standing, place affected leg behind the good leg, and lean away. Iliotibial band friction syndrome or iliotibial band tendinitis is a painful condition on the outer lateral aspect of the knee that is common in long distance runners.
Place your hand on the chair for support and balance. It band stretches, strength exercises, and more healthline. It was first seen in us marine corps recruits during their training in 1975 and has been diagnosed frequently in long distance runners, cyclists, skiers and participants of hockey, basketball, and soccer since then. Gradually increase the number of repetitions building up to 1015 repetitions of each exercise 23 times week. 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. Treatment includes activity modification, stretching, and strengthening. This injury is caused by the fibres of the band rubbing on the femur bone, just above the knee joint where there is a bony prominence figure 1.
Iliotibial band syndrome strengthening exercises it band. Pdf practical management of iliotibial band friction syndrome in. This could cause the tube to snap up like a rubber band and possibly hit you. The first three can be started immediately after the injury. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover. Iliotibial band syndrome itbs is the second greatest cause of knee pain in runners, and the greatest cause of lateral knee pain 1,2. Slowly roll the massager back and forth along the entire length of the it band and lateral thigh. The iliotibial band itb is a tendinous and fascial band that originates on the iliac crest hipbone. This is an overuse injury, although direct trauma to the outer knee may cause the bursa to get inflamed. Here are the seven best exercises for preventing and treating this common runners ailment. Biomechanical implications and exercise interventions article pdf available in physical medicine and rehabilitation clinics of north america 271. Strengthening exercises for the muscles on the outside of the hip which abduct the leg will help prevent the knee turning inwards when running or walking and therefore help reduce the friction on the itb tendon at the knee.
Leg abduction stand behind a chair and step both feet inside the loop and position around your ankles. Evidence based treatment for iliotibial band friction syndrome. Cross your uninjured leg over your injured leg and bend down to touch your toes. Here is a sample exercise program for itbs that your pt may prescribe for you. Iliotibial band friction syndrome itbfs is an inflammatory, nontraumatic, overuse injury of the knee affecting predominantly longdistance runners. Iliotibial band friction syndrome is an overuse injury of the iliotibial band, the broad tough band of fibres that runs down the outside of the thigh passing the knee. Iliotibial band itb syndrome is a common running injury which is frequently misunderstood and treated poorly. Famous physical therapists bob schrupp and brad heineck demonstrate effective exercises and stretches for iliotibial itband syndrome which causes pain on.