Someone asked me via Twitter yesterday if I could help to find anything on the ITB and in particular anything that would indicate against stretching it. Not sure when I became the internet guru, but I was intrigued and did a quick search. I should really have referred her to Colin
Anyway, what I found was this article:
Iliotibial Band Syndrome (ITBS) Myths
One of the myths it points to is this:
Makes sense really.
Any comments?
Anyway, what I found was this article:
Iliotibial Band Syndrome (ITBS) Myths
One of the myths it points to is this:
It’s the result of a tight ITB, so stretching to elongate the ITB is called for. WRONG: the ITB is a very thickened band of fascial tissues that is impliable. Unlike tendon and muscle tissue, the ITB cannot be permanently lengthened by stretching. Stretching can temporarily increase the length of the ITB by 5%, but this apparent change is probably due to a stretching of the two muscles that actually control tension on the ITB, the tensor fasicia latae and the gluteus medius. Tension on the ITB during running results partly from the contraction of these muscles, but when they are weak it appears to result from the downward collapse of the opposite hip when one leg is planted (which stretches the ITB over the hip, increasing tension.
Makes sense really.
So, if you suffer from ITBS that you cannot shake or which keeps coming back… Strengthening and stabilizing your core during running and modifying your gait to improve tracking of your knees and feet is probably your best bet in the long run. Everything else is a band-aid.
Any comments?
Comments
I have a standing desk, but I'd started using a stool with it too much. I ditched the stool and became conscious of how often I cross my legs. Now I'm sans-ITBS.
http://saveyourself.ca/blog/0360.php
I started running with Vibram 'barefoot' style shoes and now, no knee problems.
Not even at work, and I am an electrician who is always either crouched at a plug or climbing ladders. As long as I run regularly, knee problems gone.
Very pleased, now I wish I could find something that would work similarly for my self diagnosed "tennis elbow"!
I'm going to link to this in next week's "Stuff you Should Read" article, thanks
As to when you became an internet guru, I had thought that I read about it on your site hence the tweet. Guess that's what you get for being the 'go to' guy for research ;)
Thanks again & warm regards
Jen
@Mike - thanks for the comment, I really enjoy your bog and learn a lot from it.
@ Jen - thanks
Chris
I wanted to also say that besides stabilizing the core you mentioned weak hip musculature that allows the knee to travel medially during gait / running and stretches the ITBand.
Chris Powers is one of the leading researchers behind knee pain. He's showing that making improvements in hip musculature strength(Hip external rotation and abductions)is doing wonders for relieving knee pain.
Also, the IT band can get bound down and stuck to its surrounding tissues. Sometimes some soft tissue work is what the doctor called for!
My way to treat it is as follows:
1. Train Transversus abdominis
2. Make glut medius dominant obove TFL again
3. Train glut max
4. Kinesiotape above lateral condyl femur and put ice for anti-inflammation
5. Foam roll ITB for adhesions (you are probably foamrolling VLO more than ITB but that's ok)
6. Stretch TFL and glut MAX, beacause these are the 2 muscles that come together in the ITB
7. One I haven't heard and only rarely see other therapist doing: train TFL at end-ROM, this is in sidelying position on the table dropping (eccentric aspect is important for more sarcomeres in serie)and pulling the leg out of maximal adduction and extension.
Sorry for the grammar mistakes and thanks for the post.
Stefan