The iliotibial band, commonly referred to as the IT band, is a thick strip of fascia that runs down the outside of the thigh from the hip to the shin. This important piece of connective tissue helps stabilize the knee during running and other activities. However, when the IT band becomes tight, inflamed, or irritated due to overuse, it can cause a painful condition called IT band syndrome (ITBS).
ITBS is experienced as pain on the outside of the knee which often worsens when walking, running, cycling or going downstairs. Understanding the causes, symptoms, and treatment options for ITBS is key for sufferers seeking relief. This article will explore an effective hands-on treatment approach called Active Release Techniques (ART) to address IT band tightness and restore normal function.
Causes and Risk Factors
ITBS is often caused by repeated strain or tightness in the quadriceps rather than a specific injury to the ITB or its muscle (Tensor Fascia Lata). Contributing factors include:
Quariceps adhesions that stick to the ITB and cause increased rubbing of the ITB against the lateral femoral condyle of the knee. A friction syndrome results in an inflamed outer knee.
Increase in activity level: Ramping up mileage too quickly when running or cycling causes an increased load on the quads, resulting in a build-up of adhesions.
Excessive downhill running: Places more strain on the quadriceps and IT band.
Bowlegged alignment: Puts more tension on the outside of the knee and IT band
Rigid arches: Don’t absorb shock adequately leading to increased stress being placed on the quads during foot plant.
Runners are especially prone to ITBS given the repetitive shock absorption during training.
Symptoms of IT Band Friction Syndrome
The most common IT band syndrome symptoms include:
Pain/tenderness on the outside of the knee which worsens with activity.
Stiffness or tightness in the outside of the hip/thigh area.
Pain when walking, running, cycling or using stairs. Worse going down stairs/hills.
A “snapping” sensation on the outside of the knee during activity.
In severe cases, inflammation from ITBS may also lead to severe pain and tenderness at the outside of the knee.
The Active Release Technique Solution
Active Release Techniques (ART) provides an effective hands-on approach to treat ITBS. This soft tissue technique breaks up adhesions and scar tissue to relieve tension and restore normal movement between the IT Band and the quadriceps.
ART treatment applies gentle pressure while sctively stretching and releasing the tissue along the full length of the IT band, including up into the hip and gluteal area. Key benefits include:
Breaking down restrictive adhesions/scar tissue
Restoring proper flexibility and movement mechanics
Releasing tension in the IT band itself and connected musculature
Decreases the friction syndrome between the ITB and the outer knee
Clinical research supports that ART can lead to reduced pain and disability related to ITBS. Combining this technique with appropriate stretching and strengthening provides a comprehensive plan.
Stretching and Strengthening Exercises
To support ART treatment and help prevent IT band tightness from reoccurring, targeted stretching and strengthening is essential. Key areas to focus on include:
Stretches: Active Isolated Stretching for 2 seconds x 10 reps:
Hip flexors
Gluteal muscles
IT band (especially areas above and below the knee)
Strengthening Exercises:
Glutes (glute bridges, squats, lunges)
Quadriceps and hamstrings: eccentric single leg extension and leg curl 8 second drops performing to fatigue for 10-15 reps.
A physical therapist, physician or personal trainer can recommend the most appropriate stretches and exercises based on each patient’s limitations and weaknesses uncovered during evaluation.
Keep Moving
IT band syndrome can be extremely painful and frustrating for active individuals. Understanding the causes like overuse, muscle imbalances, and poor biomechanics enables sufferers to pinpoint predisposing factors. Through a combination approach of Active Release Technique and personalized stretching/strengthening, patients can break the pain and tightness cycle for good. This allows people to return to their favorite activities pain-free and work towards preventing future flare ups.
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