Illiotibial Band Syndrome ITBS

[KinderSurprise]

Sounds "ITB". Important to get the diagnosis right before treating it so see a sportsphysio with an open mind. The knee is a complex bit of kit as joints go.

I knackered mine playing rugby years ago and the advice above is sound. I now religiously stretch the lateral aspects of my thighs thoroughly before and after running and have never had another problem (until I don't stretch, then it hurts). The "ITB" is the tendonous fascial sheaf over lying the lateral quads muscle running from pelvic bone to knee.The "ITB" plays an important part in patella tracking and in most people it is a bit too tight leading to pain and further problems with the knee. Therefore, let it heal - ice and exercise within pain boundaries. Stretches - largely as explained above. The best thing to do is have someone show you (I'll be at Tankys on Sunday). I do a standing cross legged hand on hip teapot looking thing.

I'm sure there'll be a physio along any minute to advise more.

[Al Fowler]

http://uk.youtube.com/watch?v=uRzJUf...eature=related

I was struggling to know what the hell to do so typed it in youtube.

Is this the right one, i seems to be stretching my hamstring alot aswel.

[Hanneke]

Yeah, that is because it is predominantly a hamstring stretch... you need to bend sideways for the IT=band to remotely stretch, let me find you a picture...

[Hanneke]

Here we are: http://sportsmedicine.about.com/od/f...nd-Stretch.htm

[Al Fowler]

Here we are: http://sportsmedicine.about.com/od/f...nd-Stretch.htm

Thanks, ive got to go to work now so ill try it when i can.....


.....ooooo only 200 posts to go until i can get in this masters lounge...unless the bouncers stop me....but merrylegs is the bouncer and he'll let me in.

[Hanneke]

.....ooooo only 200 posts to go until i can get in this masters lounge...unless the bouncers stop me....but merrylegs is the bouncer and he'll let me in.

Yeah, I have been clocking up about 25 posts this afternoon... but it is a long way off for me to the Masters Lounge... but I reckon I can sneak in anyway, as I did today

[southernsoftie]

This is the problem with my knee at the moment. Resist all temptation to run until your 100% sure it can take it. It`s frustrating but not half as frustrating as it is having to not run for months.

In the meantime, keep those stretches and leg strengthening exercises up. Keep them up once you've got rid of it too as prevention. Think mine came back (6yrs after 1st and last bout of it) after I started scrimping on these.

[Hanneke]

Yes, you need to keep up the stretches... as soon as I neglect the IT band stretches it plays up again, especially the right one, as I very much favour my right leg in everything I do...

I MUST make a habit of stretching after cycling too. I have been lax at that and my ITB's felt bruised, could not touch the side of my legs, after a long ride. Had to have a sports massage to help them along! My own stupid fault, I know!

[Hanneke]

And SS, I know how you feel... I have not been running for 6 weeks now, because of my ankle ligaments, but I HAVE to be disciplined and not start running again too soon, as I don't want to end up with chronically weak ankle ligaments...

MUST be strong!

[Al Fowler]

Here we are: http://sportsmedicine.about.com/od/f...nd-Stretch.htm

Han, i still cannot get this right.

All I can feel it stretching is my lower back?

http://www.rice.edu/~jenky/sports/itband.html ...this one any good?