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The iliotibial (IT) band is a thick band of fibrous tissue that runs along the outside of the thigh, stretching from the hip to the knee. IT Band Syndrome (ITBS) occurs when the IT band causes friction against the lower outer edge of the thighbone, which may cause inflammation in the bone, tendons, or small, fluid-filled sacs in the area.
What Is IT Band Syndrome (ITBS)?
Some researchers believe ITBS stems from the abnormal compression of underlying tissue by the iliotibial band. While the exact cause is still being researched, it’s widely agreed that repetitive knee bending and extension play a major role. As a result, long-distance runners and individuals new to running are most commonly affected.
You’re more likely to develop ITBS if you:
- Run on uneven or downhill terrain
- Wear worn-out running shoes
- Push beyond your physical limits
- Have a slight inward leg slope (bowlegged)
To reduce your risk, ease into any new running routine gradually. Make sure to stretch properly and increase training intensity over time rather than all at once.
How Do You Treat ITBS?
In many cases, treating a tight IT band will involve:
- Reducing or modifying activity, such as pausing running
- Using ice therapy and anti-inflammatory medications
- Making lifestyle changes
- Practicing targeted exercises to strengthen and stretch muscles around your hip and knee
If symptoms don’t improve after several weeks of making proper adjustments, consult a healthcare provider. Your knee pain might be due to a different injury or condition.
Your provider will review your medical history, perform a physical examination, and rule out other potential causes. In unclear cases, they may recommend imaging such as an X-ray or MRI. Fortunately, most cases of ITBS respond well to proper treatment and rehabilitation.
How Does the Graston Technique® Help IT Band Syndrome?
The Graston Technique® is a form of instrument-assisted soft tissue mobilization (IASTM). A trained provider uses stainless steel tools to gently scrape the skin and underlying tissue to:
- Promote tissue repair
- Reduce inflammation
- Restore mobility
- Break down adhesions and knots in the fascia
In a study of the Graston Technique® for Iliotibial Band Syndrome, all participants treated with the Graston Technique® reported a reduced level of pain post-treatment.
Talk to East Bay Chiropractic Wellness If You Suspect IT Band Syndrome
If you are experiencing IT band syndrome or a similar condition, the East Bay Chiropractic Wellness team can create a holistic treatment plan to help you return to your normal routine. With more than 35 years of experience, you’ll be in good hands with us. Fill out our contact form or call (516) 679-2225 to learn more about how we can help you.
