Here’s another Blog by a Co-op Student of a Chiropractor inMississauga
Iliotibial Band (ITB) Syndrome
- Tight ITB that rubs against the femur
- Thicker or wider IT band
- Downhill running/ slower running that may irritate the IT band
- Lateral knee pain that gradually increases
- Knee pain related to running
- Patients may hear squeaking sound with flexion- extension of knee
Muscles, Joints Affected:
- Vastus Lateralis Muscle
- Vastus Medialis Muscle
- Vastus Intermedius Muscle
- Gluteus Maximus/Gluteus Medius
- Tensor Fasciae Latae Muscle
- Modification of running/jogging activities
- Active Release Technique (Soft Tissue Therapy): Gluteals, Hamstrings and Quadriceps
- Stand about 6 inches from a wall, rotate hip and waist towards the wall, just so your buttocks touches the wall.
- Repeat 15 times
- Lie down on your stomach with your knees bent.
- Bring your heels together with your toes pointed out.
- Push your heels together as you squeeze your buttocks for 10 seconds
- Repeat 5 times
- Tie a thera-band around your ankles.
- Slightly bend your knees, and side step about 15-20 steps across the room
- You should feel a contraction in your glutes as you walk sideways across the room
Standing ITB Stretch:
- While standing straight, cross 1 leg in front of the other and lean toward the wall while keeping your stationary.
- Keep your arm straight up on the wall.
- Hold for 15 seconds and repeat 3-4 times.
Lying ITB Stretch:
- On your back, cross your injured leg over uninjured side and pull the leg as close to your chest as possible.
- Hold for 30 seconds and repeat 3-4 times.
- After treatment, runners should have relieved symptoms and feel pain
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