What Is Iliotibial Band Syndrome and How Does It Affect You?

 It could be a symptom of iliotibial band (IT band) syndrome if you have a nagging pain on the outside of your knee, especially if you're a runner. It's a common injury that occurs when you frequently bend your knee, such as when you're jogging, cycling, trekking, or walking long distances.

The IT band is a thick band of fibers that runs from the outside of your hips to the outside of your thigh and knee, all the way down to the top of your shinbone. Swelling and soreness around the knee might occur if your IT band becomes too tight.

With time and treatment, IT band syndrome normally improves. Typically, surgery is not required.

What Is Iliotibial Band Syndrome and How Does It Affect You?

What is the root of the problem?

Friction occurs where the IT band crosses over your knee. The IT band generally glides smoothly across your knee as you bend and straighten your leg thanks to a fluid-filled sac called a bursa.

Bending your knee, on the other hand, can cause friction if your IT band is too tight. The IT band and the bursa can both enlarge, causing IT band syndrome pain.

Who's going to get it?

Several factors can increase your chances of receiving it. You can help some people and you can't help others.

Using the incorrect training methods.

• Not stretching, warming up, or cooling down sufficiently.

• Pushing yourself too hard results in you going too far or for too long.

• Not taking enough time off between workouts.

• I'm wearing a pair of worn-out sneakers.

On the improper surfaces, you can run or workout.

• Downhill running.

• Only one side of the road is used. Because roadways slope toward the curb, your outside foot is lower, causing your hips to tilt and your body to become unbalanced.

• Instead of flat surfaces, train on banked ones. The majority of running courses have a modest bank.

There are several physical limitations. IT band syndrome is more likely if you have the following characteristics:

• Legs bowed.

• Arthritis of the knees.

• One of your legs is longer than the other.

• When you walk or run, rotate your foot or ankle inward.

• When you walk or sprint, rotate your entire leg inward.

• Your abdominal, glutes, or hip muscles are weak.

What Are the Signs and Symptoms?

Pain on the outer side of your knee, directly above the joint, is the most common symptom. The soreness may go away when you warm up at first. However, as you workout, you may realize that it grows worse.

Other signs and symptoms include:

• On the outside of your knee, you may experience aching, burning, or discomfort.

• On the outside of your knee, you're feeling a click, pop, or snap.

• Your leg hurts all the way down.

• On the outside of your knee, there is warmth and redness.

If you have any of these symptoms, or if any of your existing ones worsen, see your doctor.

What method will my doctor use to check for it?

Your doctor can usually diagnose IT band syndrome based on your symptoms, medical history, and physical examination. Because it's not the sole reason of outer knee pain, an X-ray may be ordered to rule out other possibilities.

What Is the Treatment for It?

You can normally recover in around 6 weeks if you closely follow your doctor's advice and give yourself the rest you require.

There are a few simple things you may do to aid with the discomfort and swelling:

• Don't engage in activities that aggravate your pain.

• Take pain medicines that are available over-the-counter.

• Place an ice pack on the outside of your knee for 10-15 minutes at a time, wrapped in a towel.

A physical therapist can help you with:

• Give you advice on how to warm up and cool down properly.

• Assist you in selecting footwear and, if necessary, shoe inserts.

• Show you how to strengthen and stretch your IT band and leg muscles with these workouts.

• Discuss how to alter your training routine with you.

• Teach you how to enhance your form so that you don't put too much strain on your body.

• To relieve discomfort and swelling, use friction massage, cold, or ultrasound.

Although some people require cortisone injections to aid with pain and swelling, this usually works.

What Can I Do to Avoid IT Band Syndrome?

You can help prevent IT band syndrome by doing the following:

• Allow enough time to stretch, warm up, and cool down properly.

• Allow adequate time for your body to recover between workouts or events.

• Shorten your stride and run faster.

• Run on level areas or switch sides of the road every several minutes.

• You should replace your shoes on a regular basis.

• Stretching your IT band, hip muscles, thigh muscles, and hamstrings on a regular basis is essential.

• To loosen up your IT band, use a foam roller.

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source : webmd (https://www.webmd.com/pain-management/it-band-syndrome)