Is IT Band Syndrome Slowing You Down?

This blog post is part of the Spring into Running series. I will cover the most common

conditions affecting runners and the factors contributing to these conditions. My goal is

to empower you with the knowledge to take control of your health and ensure that you

feel physically capable, strong, and ready to run.

What is IT Band Syndrome?

IT Band Syndrome involves the thickening of the IT Band, a connective tissue that starts

at the hip, runs down the outer thigh, and attaches to the shin bone (tibia). The condition

is considered an overuse injury when the knee is repeatedly flexed and extended (as with

running or cycling). The repetitive motion causes the IT Band to rub against a bony part

of the femur (lateral femoral epicondyle), leading to inflammation and pain in the distal

part of the IT Band.

What Does IT Band Syndrome Feel Like?

IT Band Syndrome often presents as a sharp or burning pain on the outer knee during a

run when the foot strikes the ground. This discomfort may be felt toward the end of your

training session. Still, as the condition worsens, the pain is triggered earlier in your

workout and may radiate down the calf. The pain intensifies when running downhill or

walking downstairs. Swelling may also be present on the outside of the knee.

Why Do I Have IT Band Syndrome?

If the symptoms listed above sound like something you’re experiencing, you may be

wondering why it’s happening to you. Some common factors that can contribute to the

development and worsening of IT Band Syndrome include:

● Inadequate warm-up

● Overtraining or increasing your distance too quickly

● Insufficient or improper stretching, particularly of the muscles involved in the

issue

● Wearing worn-out shoes

● Weak hip abductor muscles

● Running in the same direction on a track without changing direction

Identifying the cause of your IT Band Syndrome is a crucial step in your recovery.

What can YOU do to help Rebound from IT Band Syndrome?

● Rest and ice your knee after the pain is triggered

● Check your shoes for significant wear and replace them if necessary

● Seek out massage therapy and other medical and wellness practitioners

● Check out my next blog post, The 3 S’s: Stretching, Strengthening, and Self-

Massage for IT Band Syndrome Recovery

Okay, so now you know what the problem is, how do you fix it?

In my next blog post I’ll give you some detailed strategies to help you get over IT Band Syndrome, what recovery

looks like, and how massage therapy can help.

‘Til Next Time

Monika, RMT 

With VitalEssence Living Massage Therapy & Self Care Education

VitalEssence Living Massage Therapy & Self-Care Education Serving Airdrie and area.