The life of a human being revolves around his health. From the day he is born, every step, every movement, every decision he takes has a larger impact at the later stage of his life. Hence, it is necessary to take care of our health.
The basic fundamental of a healthy life is to take enough rest and to avoid straining the body. It is important to avoid any reckless activity when body needs rest. Muscles are a core vital part of our body. One such similar recklessness can result in a syndrome known as iliotibial band syndrome.
What is Iliotibial band syndrome?
The Iliotibial band (ITB) is a tendonous and facial band that originates on the hip bone. It is a thick tendon that runs the length of and connects the tensor fascia lata muscle. In simple terms, this is a ligament that runs down the outside of the thigh from the hip to the shin. This ligament gets inflamed and thus causes the syndrome.
The pain related to ITB is due to the prolonged and repeated activity. The ITB syndrome occurs when the band slides across the lateral femoral epicondyle, a bony bump on the outside of femur. However, this pain is reflected on the knees. The knee flexes and extends repeatedly, the band can become inflamed. This is seen more in age groups from 19-40 years. This syndrome is more commonly known as the “runner’s knee”.
The symptom for ITB is pain between the hip and the knees. This pain will increase during any activity. Swelling can also be visible if the muscle is strained too much. The following is also some of the symptoms:
- Redness and warmth around the outer part of the knee
- Clicking sensation when the band funds against the knee
- Lingering pain after any exercise which involved legs
- Tenderness in knee and buttocks
The ITB syndrome can be caused by any activity which causes the leg to turn inward repeatedly.
The following are the ways which can result in the leg to turn inward and cause this syndrome:
- Overuse of muscle by running or cycling
- Wearing worn out shoes
- Poor running/cycling form
- Weak hip muscles
- Right tissues in your hip
- Skipping warm-up exercise and suddenly pace up the training
Even though ITB syndrome will cure itself with time, there are many ways by which one can accelerate the healing:
A good massage will help the blood flow to the affected area which will minimize the scar tissue formation.
One of the causes of this syndrome can also be one of the treatments as well. A lengthening stretch can improve flexibility, making a good use of the muscle. Some of the exercises include:
- Single leg squats
- Hip hikes
- Side leg lifts
Medicines can be taken if the pain is too high. This also helps in decreasing the inflammation and will bring the fever down.
The well-known Rest, Ice, Compression, Elevation is the finest and the most promising treatment.
The recovery period is very vital to the treatment of this syndrome. It should be noted that no sudden exercise should be done at a fast pace. Slow and steady is the key to a successful comeback. The injured leg should be tested with short runs. Continue with short runs and mild exercise in the elliptical bike to restart your exercise routine. This routine should only be changed after a full recovery.
The running season is about to begin and it is time to be extra safe. It is important to respect our body and give time to it to rebuild the muscles and be ready again to shine. An extra push during training is not equal to being in bed for days doing nothing. Plan your training wisely.
Take care of your body and in return, the body will take care of you.