Iliotibial band syndrome is commonly known as ITB syndrome.
Iliotibial band syndrome is caused due to weak hip abductors muscles.
Iliotibial band injuries can be prevented by approaching good running program.
Running injury is mostly caused due to increase in mileage or intensity of running.
Symptoms of Iliotibial Band Syndrome
- Pain or aching on outer sides of the knee.
- Pain while running.
- Pain or soreness in the thigh area.
Causes of Iliotibial Band Syndrome Injury
Clinical Journal of Sports Medicine has laid dome the causes of Iliotibial band syndrome are as follows.
- Weak hip abductors muscles: During running hip abductors muscles gain force. So if hip muscles is weak then it is more prone to get injured. To prevent injury caused due to weak hip abductors muscle, regularly do lunges and squat. These both exercises are the best lower body strengthening exercise. It will strengthen lower hip muscles and prevent running injury.
- Hill running: Running hill interval is always tough for a beginner. If you train hill running, then you can increase the chance of injuries. So train smartly for hill interval. Never overtrain during hill interval.
- Increase in long distance running: Long distance running can increase injury. Always increase running distance slowly.
- Increase in intensity of running: Always train slowly. A sudden increase in intensity increases the risk of injury. So increase running intensity slowly.
- Running without a proper warm-up and stretching: A proper warm-up and stretching is important before starting any workout routine. Stretching prepares the body for any intense workout routine. So start your workout with proper warm-up and stretching.
- Quick turn while running in a circular ground: Sharp turn during running can be the worst part that we have to take care. Usually, during practice whenever we take the sharp or quick turn it creates a negative impact on leg including hip muscles. So prevent any sharp turn while running. You can slow down during the turn to reduces injury.
- Tight Iliotibial band: Starting your running workout routine after warm-up and stretching that loosen the Iliotibial band and make it flexible.
So start you workout routine with proper stretching and stay away from injury. But if you feel any symptoms of injury then treat it with RICE Therapy.