Iliotibial Band Syndrome is a common injury experienced by cyclists and runners, particularly those who regularly do long distances. It’s often felt as knee pain which starts part way into a ride or run, stays for the duration of the ride or run and then subsides on completion of training. It may subsequently be aggravated when lifting the leg to climb stairs or when running or walking downhill. Rather than occurring as a result of a specific accident it often starts as a niggle or a twinge and if ignored, gradually progresses into a frustrating and debilitating injury.
What is it?
The Iliotibial Band (ITB) is a thick tendon like band which comes from the tensor fascia lata (TFL) and gluteus maximus muscles, runs down the side of the thigh and inserts just below the knee. With repetitive movement such as cycling or downhill running, the band is in a tightened position for long periods. Friction occurs between the band and the side of the thigh bone at the knee resulting in pain and inflammation.
What should I do?
Initially follow the RICE principle – Rest, Ice, Compression, Elevation. This will help to reduce the immediate inflammation but will not remove the source of the problem. That’s where your friendly physiotherapist comes in! They will be able to help you identify and address the contributing factors as well as treating the current injury. It’s also important to note that not all knee pain is ITB syndrome, so they will help to ensure you are heading in the right direction towards a fast recovery and return to training!
Shena Heath, Multisport Physiotherapist, PhysioMed Christchurch
