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Iliotibial Band Friction Syndrome
Iliotibial Band Friction Syndrome
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What is Iliotibial Band Friction Syndrome?
Iliotibial Band Friction Syndrome (ITB Friction Syndrome) is a common overuse injury which gives pain on the outside of the knee during and following running or repetitive leg activity. Being an overuse injury, it is caused by repeated trauma rather than a specific incident.
It's common name is "Runner's Knee".
Anatomy
The ITB, or iliotibial band, is a long, thin band of fascia which runs down the outside of your thigh. At the top of your thigh it is attached to your Tensae Fascia Latae (TFL) muscle, and at the bottom it attaches to your tibia (lower leg bone) and kneecap.
Just before its attachment at the knee, your ITB runs over a highly innervated fat pad. As you bend your knee, your ITB tensions up and places more pressure on this fat pad.
What Goes Wrong with your Iliotibial Band?
Sometimes the TFL and ITB can shorten and tighten up. This can occur for a number of reasons:
- Poor biomechanics (running technique)
- Weak gluteal muscles
- Weak inner quadriceps
- Worn out or unsuitable joggers
- Thigh muscle fatigue
- Change of running time, distance and/or terrain
With a tight ITB, when you bend your knee the fascia rubs and compresses excessively over the fat pad. If this occurs over and over, as happens with running, the fat pad can get irritated and inflamed. This in turn causes pain and swelling.
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Treatment for Iliotibial Band Friction Syndrome
The aim of treatment is to reduce inflammation and, more importantly, correct the cause.
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How to Prevent Iliotibial Band Friction Syndrome
- Stretch and strengthen as prescribed by your physio
- Use of an ITB roller to decrease ITB tightness
- Proper training principles, i.e. warm up and down, gradual increase in intensity, frequency or distance
- Proper equipment - e.g. Supportive shoes or orthotics
- Maintain desirable body weight. However, if overweight, the above three are even more important.
FAQs about Iliotibial Band Friction Syndrome
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Helpful Products for Iliotibial Band Friction Syndrome
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