8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
Iliotibial band syndrome (ITBS) generally causes pain in the outside of the knee. The Iliotibial band (ITB) runs from the crest of the hip bone (Iliac) to the top of the shin bone (tibia) near the knee, hence the name. You can see the ITB in green in the picture below.
==Massaging The Tensor Fasciae Latae==I have found the most effective treatment for ITBS is to focus on the Tensor Fasciae Latae (My apologies for TFL), shown above in red. I use the [[Thumper]] to massage the TFL, which can be quite painful, but I have found that my poor drawing skills ITBS symptoms subside very rapidly after treatment. ==Foam Roller==Using the [[Foam Roller]] to massage the ITB from the hip to the knee can help treat ITBS. This can be quite painful, so using your other leg to reduce the pressure is often needed to keep things bearable. ==Ice==Using [[Cryotherapy - other images Ice for Healing|Ice]] on the site of the pain can help reduce the swelling and pain, but it does not seem to help address the root cause. Using ice is appropriate as part of a broader approach to treating ITBS. ==Worn Shoes==It is possible for badly worn shoes to change your biomechanics enough to trigger ITBS. It's worth checking your shoes for excessive wear; not the tread on the outsole, but the midsole foam. Feel the thickness of the ITB sole and TFL can be found with Googlesee if it is significantly thinner in some sections, such as where the ball of the foot presses.)
