What is ITB?
ITB very often comes along as a result of ramping mileage up too quickly. There are normally other factors that make an athlete susceptible to ITB but a sudden increase of mileage and speed will bring the injury on.
2. Tight Muscles
Tight muscles will certainly be a factor. We use the Thomas test to ascertain the tightness of the iliopsoas muscle group. Tight Glutes, Hamstrings and Quads will also contribute.
3. Myofascial Adhesions.
In my experience, many suffering from ITB have adhesions between the band and the Vastus Lateralis muscle that lies beneath it. These can be released using soft tissue massage technques.
4. Weak Hip Muscles
One of the runners gait signs that we look for when people are on the treadmill, is weakness in the Glut Medius muscles. This shows up as the hip falling down as the runner goes through his/her gait. This hip weakness will cause the IT band to both tighten over the hip and will also place pressure on the lateral side of the knee.
5. Incorrect Running Shoes
Running shoes that either allow for too much pronation or running shoes that overly correct the foot can play a role in ITB. We place runners on the treadmill and measure their rate of pronation via camera and computer. We are then able to prescribe the correct pair of running shoes.
6. Poor Running Form
Make sure that you do not overstride. The straighter your leg upon landing the more the band will scrape against the lateral epicondyle of the knee. We are able to analyze your running gait via both video and computer measurements.
7. Running on heavily Cambered Roads.
South African runners very often get ITB on their right hand knees. This comes from running on the right hand side of the road so as to face oncoming traffic. The road camber places undue strees on the outside of the right hand knee.
8. A Larger than normal Q Angle.
See here . There is nothing you can do about a large Q angle due to that fact that this is genetic. You can however make sure that your lateral leg muscles are supple and that your medial leg muscles, namely the Vastus Medialis is strong.
What to do.
1.We look at all these factors when we do our Runners Leg assessment. As a result of the assessment we will be able to do the following:
• Advise on which muscles to stretch.
• Advise on which muscles to strengthen
• Prescribe the best running shoes for you.
We have also had very good results with our ITB release program. This consists of a few sessions of myofascial release and assisted stretching.
Give us a call, we are there to help.
SBR Sport – Sunninghill Village – Maxwell Drive – 011 024 2969