ITB disorders are typically caused by lack of strength and flexibility in the iliotibial band, a broad, thick, band of connective tissue located on the outer portion of the thigh. This band runs down the thigh, past the knee joint, and attaches to the front, upper portion of the shinbone. For some people, this ailment is chronic and annoying, as it is often resistant to standard treatments. Even after weeks of rest, pain in this area may return immediately once activity is resumed.
There are many theories as to the underlying cause for ITBFS, although it is most commonly thought of as biomechanical problem, such as repeatedly turning the leg inward during exercise. Checking the bottoms of your shoes may show that they are worn more towards one side than the other, indicating that the feet are being pronated or inverted.
Poor posture, consistently bearing weight on one particular leg, or crossing the legs when sitting, can aggravate ITBS. Wearing worn out shoes, walking or running on concrete or uneven surfaces, and/or in the same direction repeatedly can also be culprits.
Your doctor may prescribe massage and lightweight strength training exercises performed with limited range of motion and ask you to incorporate more stretching into your daily routine. There are many stretches that can be performed to help with ITB problems, such as in the photo shown. With this stretch, one leg is placed behind the other while standing, and the body is slowly leaned toward that same leg. Holding 20 to 30 seconds and repeating 3 to 5 times is typically acceptable. Don’t overstretch, instead the movement should feel gentle.
Not all stretches or exercises are appropriate for everyone, and so it is in your best interest to get a physicians clearance before attempting a new routine. As a rule, if you experience pain while exercising or stretching, never try to work through it. Once pain occurs, normal function is impossible, causing you to move unnaturally and increasing the amount of damage done.
Your smartest move is to listen to your body and seek treatment.
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