Oh, My Aching IT Band!
You’ve heard of it right? If you’re a runner, you probably HATE it! As runners we are CURSED with an IT BAND! When I get to heaven, God seriously better have a good explanation of why he created the IT band…on second thought, maybe Satan created it.
Why is it such a common injury? What really is going on? If I just foam roll it, will go away right?
A lot of runners seek us with IT Band trouble. It probably accounts for 30% of running related injuries.
- What is the IT Band anyway? The IT band actually is a LOOOONG tendon of the Tensor Fascia Lata. It runs from the pelvis (Ilium) to the outside of the shin bone (Tibia), hence the name–IlioTibial Band. It’s a thick, fibrous tissue.
- Injury to the IT Band: The most common location of IT Band pain/injury is the outside knee where it connects. The band starts creating friction on that area and it gets inflamed. Since running is a very repetitive action, over and over the friction occurs…pain and inflammation ensue. NOW I CAN’T RUN!
- Causes? No two cases are exactly alike, but here are some contributing factors:
- Too much increase in training volume. You’ve heard me talk about this in other posts, I’m sure. If you bump up your mileage by 100-200%, you are risking an injury. Fatigue sets in, our form collapse, and the IT Band gets loaded more aggressively…AAAANd gets injured.
- Poor proximal stability: Translation? Weakness in the pelvis and hip muscles. During contact phase of running when one leg is on the ground we need good hip/pelvis control. If we don’t an excessive amount of thigh rotation occurs and frictions the IT band…Boooooooo
- Over striding: You’ve watched a lot of runners. Form varies. Research says there really is no PERFECT form; however, if you tend to have a looong stride and land with that foot too far out in front, you place excessive stress to the lateral knee. So, keep that foot underneath you.
- Finally, poor mobility of the IT Band tissue. If the last 2-3 inches of the IT Band tissue are stiff, it can create more friction and pain. Here is a video on how we measure its mobility. https://www.youtube.com/watch?v=IC-bBuBfduo
- At times it’s due a more complicated issue related to a runner’s movement pattern or as we PT nerds call it..biomechanics. This requires a deeper assessment or “digging” if you will.
If you suffer from IT Band syndrome, we’d love to help. It’s our specialty!
Charlie Boeyink, MPT, OCS, CWC
[email protected]
Owner, Physical Therapist, Endurance Coach
Cadence Physical Therapy and Performance Coaching
20100 N 51st Ave
F-640, Suite #9
Glendale AZ 85308
Charlie Boeyink
Growing up with several family members in healthcare Charlie witnessed what good care is. Some of Charlie's career highlights include: • Graduated summa cum laude from Southwest Minnesota State with a BA in Chemistry and went on to complete his Masters in Physical Therapy (MPT) from the University of Iowa…a perennial Top 5 Physical Therapy Program in the US • Practiced in Orthopedic and Sports Physical Therapy for over 16 years • Currently an adjunct faculty member of Franklin Pierce University’s Doctorate of Physical Therapy Program • Earned a Board Certification in Orthopedic Physical Therapy (OCS), separating himself in providing specialized care for orthopedic diagnoses • Completed hundreds of hours of continuing education on manual therapy and therapeutic exercise. • Has advanced training and experience in running/triathlon injury management and bio-mechanical run analysis. • Is a Certified Wellness Coach (CWC) from the highly regarded Catalyst Coaching Institute in Denver, CO • Has been fortunate to have worked with several local competitive runners and triathletes • Currently participates and coaches in triathlon and has been able to receive recognition as a top triathlete in his age division • He lives with his wife Sheri in Peoria, Arizona and enjoys running, triathlon, music and serving at his church
