The syndrome Iliotibial belt, commonly known as “runner's knee,” remains a widely prevalent condition in the running community, but its causes and underlying mechanisms continue to elude complete understanding.
In this article we are going to tell you everything you need to know about the iliotibial band and its definitive solution.
Why does the iliotibial band occur?
While most physical therapists and doctors who have encountered running-related discomfort, such as iliotibial band syndrome, have the knowledge and experience to provide treatment, a significant number of runners are unaware of what they need to do. When faced with the symptoms of this condition, people usually resort to the following options:
- Apply cold compresses to the area that feels discomfort. Participate in routines stretching before and after physical activity.
- Apply a foam massager, also known as a foam roller, in the area that is experiencing discomfort, despite the possible discomfort it may cause. It is essential to prioritize complete rest.
On the other hand, when runners who have tried the aforementioned alternatives are asked, they comment that once they resumed running, the syndrome also reappeared. The treatments mentioned above do not give any results for iliotibial band syndrome. It is not an inflammatory condition that makes ice ineffective, and it is not a muscle contraction, which makes the massager an inadequate solution.
What are the factors that contribute to the development of iliotibial band syndrome?
The iliotibial band, which runs alongside the femur, is a substantial strip of connective tissue that extends from the hip to the knee. Anchoring to the gluteus maximus and the tensor fasciae latae, this tissue travels to the outer side of the tibia. A key function of the iliotibial band is Provide stability to the knee during running.
When pain arises at the insertion point of the iliotibial band, located on the outer side of the knee, a diagnosis of iliotibial band syndrome is made. This discomfort is usually the result of compression caused by an abnormal movement pattern of the femur. The question then is: what leads to this abnormal movement of the femur? The answer is in weakness of the gluteus maximus and medius, the two main muscles responsible for controlling the position of the pelvis and maintaining stability of the legs during the race cycle. Additionally, a weak hip contributes to the pelvis “dropping” onto the leg. It is essential to take into account the importance of the position of the pelvis, since any unfavorable movement directly impacts the iliotibial band.
Excessive and insufficient movement of the pelvis leads to iliotibial band syndrome, which requires appropriate treatment. The question then arises: how can this movement be effectively controlled? The answer is to strengthen the muscles of support so they can resist the impact experienced when running. Although strength exercises offer immense benefits, they are often overlooked as a viable solution.
Exercises to treat the iliotibial band
The optimal approach to addressing iliotibial band syndrome involves improving the strength of the hip and gluteal muscles. By doing so, these muscles will effectively control the rotation of the femur, They will stabilize the pelvic position and prevent compression or displacement of the iliotibial band caused by the hip joint.
These exercises require no special equipment except an elastic band, which can be used to increase the resistance level.
Lateral leg raises
Maintain a neutral pelvic position throughout the exercise while lying on your right side. Raise your left leg so controlled to a 45-degree angle and then gradually lower it to the starting position. It is essential to avoid any movement of the pelvis during the exercise.
To increase the level of resistance, you can choose to place the elastic band around your ankles. To effectively activate your leg muscles, aim to perform approximately 20 to 30 repetitions with each leg.
split legs
Start by lying on your side and aligning your knees and ankles. Bend your knees at a 90-degree angle. From here we will proceed to open the legs, involving the gluteal muscles. During this movement, only the knees should be separated from each other, keeping the heels together throughout the exercise.
To maintain a neutral back position, it is essential not to move the pelvis. If you want to increase the intensity, you can place the band slightly above your knees. To complete this exercise effectively, try to perform approximately 20 to 30 repetitions on both sides.
hip raises
Placing ourselves face up, with our knees bent and our arms relaxed at our sides, we can gradually raise our hips until they are aligned in a diagonal position between the knees and the chest.
It is important to keep your upper back firmly supported on the floor throughout the exercise.. Next, we will lower the hips little by little to the starting position. For an added challenge, you can elevate one leg and transfer all the weight to the opposite leg. We should be in a range of 20 to 30 repetitions that we will execute.
Lateral hip bridge
To assume the starting position, lie on the floor with your body on your side. Place your feet on a chair, one foot on top of the other. While maintaining this foot placement and lateral body orientation, raise your hips until they are aligned in a straight line. It is important to strive to keep your back constantly straight throughout the exercise. Finally, return to the starting position. We will perform this action for a total of 10 to 30 repetitions.
Side walk
To assume a half squat position, we will stand up and slightly bend our knees. Within this posture, we will proceed to take 10 strides to the left, followed by 10 strides to the right, completing a single repetition. We should be in a range of 3 to 5 repetitions.
To go one step further, we can choose to a more advanced approach by firmly securing the elastic band around the ankles, ensuring it provides consistent resistance throughout the entire range of motion.
I hope that with this information you can learn more about the definitive solution for the iliotibial band.