Are you suffering from Iliotibial Band Syndrome (ITBS)? This common injury can cause pain and discomfort, making it difficult to participate in physical activities. Fortunately, physiotherapy can play a crucial role in the treatment and management of ITBS.
Iliotibial Band Syndrome is a common overuse injury that affects many athletes, particularly runners and cyclists. It occurs when the iliotibial band, a thick band of tissue that runs from the hip to the knee, becomes inflamed and irritated. ITBS can be caused by repetitive movements or poor biomechanics during physical activities.
Physiotherapy is an effective and non-invasive treatment option for individuals suffering from ITBS. It focuses on addressing the underlying causes of the condition, reducing pain, and restoring normal function.
The iliotibial band (ITB)
The ITB is a thin, but highly rigid, piece of tissue that runs from the tensor fasciae latae (TFL) muscle at the hip through to its bony attachment on the outside of the knee. It provides support to the knee when in the single-leg stance phase of both walking and running; this is the point from initial foot contact until the foot leaves the ground.
The iliotibial band is a structure that helps stabilise the knee. It works alongside the muscles of the hip to perform active movement and also helps prevent torsional and twisting forces within the knee joint.
What is iliotibial band syndrome (ITBS)?
Iliotibial band syndrome (ITBS), commonly referred to as "runner’s knee," is an injury where pain commonly occurs on the outside of the knee. Previously, this ailment was thought to be caused by ITB friction at its attachment site at the knee, hence the name "ITB friction syndrome."
However, in recent years, this injury has been less due to friction but more caused by compression of the tissue and the fat pad lying beneath the ITB attachment point. Although most common in runners, ITB syndrome can also be present in other active populations.
ITBS is one of the most prevalent ailments in runners who come with lateral knee discomfort, with an estimated prevalence of 5% to 14%.
According to additional research, ITBS is responsible for around 22% of all lower extremity injuries.
Its gradual onset means that lingering knee pain may be felt in the early stages of injury before it advances to the point of needing to stop the exercise being performed. Pain may come without warning, with prolonged pain when attempting to continue.
The gluteus medius and gluteus maximus are two important muscles for the stability of the hip during the single-leg phase of running and walking. If these muscles are prone to fatigue or are not engaging effectively, the TFL muscle will often activate to compensate for weakness in the glutes. This can then increase the load of the ITB as it connects to the muscle fibres from the TFL.
Common risk factors that can contribute to ITBS
- Overtraining: Running too much, too fast, or too soon can increase your risk of ITBS.
- Improper running form: Running with poor form can put stress on the IT band.
- Weak hip muscles: Weak hip muscles can make it difficult to control the IT band.
- Tight IT band: A tight IT band can be more susceptible to injury.
- Improper footwear: Running in shoes that are not worn out or that do not provide enough support can increase your risk of ITBS.
Common symptoms of iliotibial band syndrome
- The most intense pain is usually felt when the knee is slightly bent, either before or after the heel makes contact with the floor. This is when the ITB rubs the most against the femur.
- Pain on the outside of the knee that is sharp or searing.
- Pain is caused by physical activity, such as jogging a long distance or going downhill.
- As the knee bends and straightens, there is a snapping sensation.
- On occasion, one may experience tightness and soreness on the outside of the hip.
- Bruising on the outside of your knee.
- Pain that persists after physical exercise.
Physiotherapy treatment for iliotibial band syndrome
Physiotherapists are well-equipped with exercise prescription skills and knowledge. A detailed physical assessment may help identify the areas needed for improvement and ensure the most suitable exercises are given to enhance recovery and provide future prevention of the injury.
Hip strengthening should form part of the rehabilitation and further prevention of this injury. In the presence of ITBS, aggravating loads should be reduced to minimise any further injury, and appropriate gym-based exercise should also take place.
To return to your sport or activity, more dynamic exercises will need to be done as the difficulty of the exercises increases.
Final thoughts on physiotherapy for iliotibial band syndrome
If you're struggling with iliotibial band syndrome, don't underestimate the power of physiotherapy. With the right exercises, stretches, and treatment plans, you can overcome this frustrating condition and get back to doing what you love.
So, don't let ITBS hold you back any longer—take the first step towards recovery and book an appointment with a physiotherapist today. Your body will thank you!
Book an appointment with one of our highly qualified physiotherapists at Enhance Physio before starting a rehabilitation program. We can advise you on the best course of action for your condition.
