27 Nov Treating Your Iliotibial Band Syndrome
There are over 570 marathons held each year in the United States that feature thousands of runners. Runners train each day and many have rigorous schedules to stay in shape. However, rigorous workouts can strain your body and can cause injuries. One of the most common running injuries is iliotibial band syndrome. The three major joints of the legs are anchored with a wide strip of ligament that runs down the outside of each limb. Without this iliotibial band, the force of each step would cause the joints to push outward. Excessive running, standing, walking, or exercising can strain this band and cause inflammation and pain. We can help you to know what to do about your iliotibial band syndrome and how you can remedy your symptoms so that you can keep enjoying running!
Running the Numbers
Marathons are becoming more and more popular over the last decade. In the past, many people ran for fun or to get in better shape. Now, more people than ever are running to reach certain distances or to compete against other runners. There are about 570 marathons that are held each year Of those marathons, hundreds of thousands of people compete, and about 581,000 finish a marathon each year. The fastest time for a marathon ran was 2:03:59 hours. That’s a very fast time for the majority of people, especially when you think about a maraton being 26.2 miles long!
However, it’s not teenagers or 20-somethings that are running these races. The median age of runners who compete are around age 40 for men and age 35 for women. You don’t have to compete to be a runner either. Millions of people run to simply stay healthy and in shape. The American Heart Association recommends getting at least 5 days of exercise of 30 minutes each. Some people fulfill that recommendation through running. However, there are injuries associated with running. One of the most common injuries is Iliotibial Band Syndrome.
What Is Iliotibial Band Syndrome?
Many people don’t know about Iliotibial Band Syndrome until it affects them. The three major joints of the legs are anchored with a wides strip of ligament. This ligament runs down the outside of each of your legs and is known as the Iliotibial band. This band, or ligament, attaches to your hip, your knee, and the side of your shin all the way down to your ankle. For running or other physical activities, you need this band. Without it, the force of each step would cause the joints to push outward.
This band is required for stabilization, which you need every single day to do the most basic tasks. Because it’s so essential and used daily, this band can also be easily irritated by a variety of injuries and poor running techniques. A little education goes a long way for preventing injuries that can disrupt your goals and your day. To avoid problems with your iliotibial band, avoid wearing incorrectly-fitted shoes or ones that are worn. Have proper running technique so you don’t twist your leg wrong as your run and strain your ligament. Stretch and warm up sufficiently as well, wear supportive shoes, and rest between exercise sessions.
Symptoms and Causes
Oftentimes, we learn how to avoid an injury only after we have sustained an injury. You will know that you have done something to your leg, as you will start to have symptoms of Iliotibial Band Syndrome. Most patients have some or all of the following symptoms:
- Pain and burning on the outer side of either knee
- Irritation and inflammation that appears just a few minutes after you begin exercising
- Some swelling around the site
- Symptoms that fade with rest but return when you’re active
- Inflammation on the outer sides of the hips
- Diffused sensations that begin as sharp or stabbing pains
When your body feels symptoms such as these, you should stop running until you are evaluated. Not doing so could hurt your body worse and actually take you out of running for a long time. With quick care, you can heal correctly. Most patients cause Iliotibial Band Syndrome by their behavior when they run. You should always avoid exercising or running excessively, especially if your body is not trained for it or you haven’t done a proper warm up. Excessive running, walking, standing, or other exercises that work the legs can hurt you. Inadequate rest time between exercises can also hurt your body. If you also have an inflamed bursa, take time to rest. This soft pad (the bursa) helps prevent the iliotibial band from rubbing against your bone.
Treatment Options
To help you, we can provide you rehabilitative therapies to help get you back into running in no time. These include:
- MRI scans to determine if the tendons are swollen or enlarged
- Gentle stretching to help you eliminate tension in your hips or your knees
- Massage therapy to help release tension in the muscles
- Pain management without narcotic use
- Instructions and guidance on exercise adjustments that eliminate the irritation
- Physical therapy exercises to strengthen your muscles and reduce pain and inflammation
Get Up and Running Once More
Don’t let an injury or ailment keep you from doing what you love! Running (or even just being physically active) works wonders for self-esteem, mood, confidence, your health and more. Injuries and ailments such as Iliotibial Band Syndrome can set you back, but they don’t have to cripple your ability to stay active and healthy. When an injury or ailment strikes, enlist the help of our skilled staff at Mile High Spine & Pain Center. We have many rehabilitative therapies that can help get you up and running again—literally! If you think you have Iliotibial Band Syndrome or another ailment, call our office today at (720) 507-0080 to see how we can help you!