Ilio-tibial band syndrome – cause of your knee pain
The ilio-tibial band (IT band) is a thick band of fascia (sheath) that is present on outside of the thigh starting from the pelvic bone (ilio) and ends just below the knee on the shin (tibia) bone.
A water-filled sac, called bursa, is present beneath the fascia as it passes the knee. The function of bursa is to reduce friction and wear of the IT band against the bony bump of the outer knee.
Ilio-tibial band syndrome (ITBS) happens when the IT band becomes swollen and irritated from repetitive rubbing against the bone on the outside of your knee.
Although commonly found in runners, it is also seen in cyclists, soccer and tennis players, skiers, and weightlifters. In fact, it is the second most common running injury.
You could prevent ilio-tibal band syndrome altogether, if you stretch and strengthen your muscles, warm up properly before jumping in to your workout, and resting between workouts.
Some of the stretches that one can do:
- As you lean towards a wall, cross one foot over the other
- As you stand and hold a bar, place one ankle over the other knee bent at 90 degrees – this will stretch the glutes
- Sitting down, hug your knees to the chest and feel the glutes stretch
- Lay on your back and cross the knee to place the ankle in front of the thigh – pull the thigh towards your body
If you have pain at the beginning of an exercise that lessens up once warmed up or if pain that worsens when running down hills or stairs, chances are you have IT band syndrome.
Meet your doctor, although x-ray may be normal, an MRI can reveal if there is a thickening of the ilio-tibial band, which results from inflammation.
ITBS is usually curable in about 6 weeks time if treated appropriately with conservative treatment (pain-killers) and resting of the affected area.
