IT Band Pain?
Iliotibial (IT) Band Syndrome is categorized as pain along the IT band, which forms in the hip and runs down the side of the leg to the outside of the knee. This is a condition commonly seen in runners or weightlifters that have recently had an increase in training volume. It also affects individuals who may have recently begun a new activity including the ones mentioned above. IT Band syndrome is viewed as an “overuse” injury, which basically means that it is not an acute injury, and that it occurs over a period of time. The word “overuse” could also be substituted for “underprepared” if we look at it through the individual’s readiness for a given task at a given volume.
The first step in treating IT Band Syndrome is identifying triggers. It is crucially important to know what activities cause the pain, and furthermore at what volume or intensity that the pain begins. The reason this is important is because in order to stop the pain cycle, we will need to temporarily work in ranges that are pain-free in order to allow the healing process to take place. This does not mean that exercise/activity needs to be eliminated, but rather modified – and this is where having a qualified coach or physical therapist to help guide you comes into play.
While training is taking place at volumes and intensities that do not induce pain, we also want to supplement that with hip/glute strengthening and stability. The reason for this is we want to improve our capacity, or ability to tolerate load, in order to continue to transcend the point at which our pain is triggered. The hip/glutes are targeted because that is where the IT Band originates. Utilizing single-leg exercises are also useful because that will challenge hip stability, as it is decreasing the base of support and making the system less stable.
To review, if you are dealing with IT Band pain, it is likely that you have done too much too fast, after doing too little for too long. The first thing to do is identify triggers, and get as specific as possible – this might take a few days of attention. Once triggers are identified we want to decrease intensity or volume to a range that does not exacerbate pain. While training in this relatively pain-free zone, increase tissue capacity by improving hip strength and stability, and then gradually introduce higher training loads again. This can be a complex issue to solve alone, so always consult a qualified healthcare professional, such as a physical therapist, to help you along the way.
