One of the most common and easy to identify running injuries
is IT band syndrome. The iliotibial (IT) band is a piece of connective tissue
running from the hip to the outside of the knee. The purpose of the IT band is
to help stabilize the leg when it is in motion. When injured, the IT band
typically causes pain at the insertion point on the outside of the knee.
Because this injury can worsen so quickly, it is imperative that you deal with
it immediately.
IT band syndrome is usually caused by weak hips or glutes.
When these muscles are not strong enough to properly support the pelvis, the
pelvis tugs on the IT band which is then pulled away from the knee, causing
pain. Because of this, recovering from IT band syndrome requires the runner to
stretch and strengthen her glutes and hips.
To begin, there is a common IT band stretch that will
lightly loosen the muscles around the band. From a standing position cross the
uninjured leg over the front of the injured leg. Lightly reach towards the
inside of the foot of the injured leg (for example, if the IT band on your
right leg is injured, cross your left leg over your right and reach to the left
side of the foot of your right leg). You should feel a stretch on the outside
of the hip of the injured leg. This will help relieve tension on the knee.
In addition to stretching, IT band syndrome requires
strengthening the weak upper leg muscles that led to injury. Here are several
exercises that will help treat IT band syndrome and prevent a future
reoccurrence.
Hip Exercises
- Clamshells: This exercise is done by laying on
your side on the ground. Slide a resistance band around your legs so that it
sits just above your knees. Bend your legs at the knee and pull your legs up so
your thighs are perpendicular to your torso. Now you will open and close your
knees, keeping your feet together, in a motion that resembles a clam opening
and closing. Once again, make sure to go slow, maintaining control against the
resistance band. Do 2 sets of 15 repeats on each side.
- Crab walk with resistance band: Put a resistance
band around your ankles, stand with your legs hip-length apart, bend your knees
so you are in a squatting position and walk sideways (while maintaining your
squat)... Make sure to keep your feet facing forward and move both your lead leg
and trail leg slowly (do not let your trail leg snap back into position). Do 2
sets of 15 steps in both directions.
- Straight leg raises on side: Lie down on your
side and lift your leg up, being sure not to bend the knee. Go slowly rather
than shooting your leg towards the sky. Do 2 sets of 15-20 leg raises on each
side.
Glute Exercises
- Bridge: Lie on your back and bring your feet
towards your butt so your legs form a 45-degree angle. Lift your butt off the
ground. Focus on engaging your glute muscles. Hold for 2-3 seconds then lower
yourself. Complete 2-3 sets of 15 repeats.
- Squats: Just normal body weight squats. Focus on
engaging your glutes.
Sources
Fitzgerald, J. (2015, March 22). "10 Exercises to treat IT
Band Syndrome." Competitor. Retrieved
from http://running.competitor.com/2015/03/injury-prevention/10-exercises-to-treat-it-band- syndrome_125083
Roe, Dan. "The Definitive Guide to Banishing IT Band Pain
for Good." Outside. Retrieved from https://www.outsideonline.com/2142646/definitive-guide-banishing-it-band-pain-good