GOAL:  5K RUN/WALK

Iliotibial Band Syndrome

This is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down from the lateral hip to the lateral tibia on the outside of the leg. The band functions in hip abduction and internal rotation and knee flexion and extension. The pain in ITBS usually occurs over the outside of the knee joint at the lateral epicondyle (end of femur bone). The pain tends to start after a few minutes into a run and remains for the duration of the run. After stopping running, there can be a severe, sharp pain that lingers on for some time. Some causes are: overtraining, excessive downhill running, worn shoes, tightness of ITB muscle, and pronation.

What to do:

• Stop running and reduce training.
• Ice, NSAIDs.
• Try orthotics to control pronation.
• Stretches:
• Iliotibial band stretch: Cross your uninjured leg over your injured leg and bend down to touch your toes. Hold for 30 seconds. Come back up to the starting position. Repeat three times.
• Quads stretch: Grasp the ankle of your injured leg with one hand and pull your heel toward your buttocks. Hold for 30 seconds and repeat a few times.
• Hamstring stretch: Lie on your back and extend your legs straight out in front of you. Raise your injured leg and grasp it with one hand to feel the stretch in the back of your thigh. Hold for 30 to 60 seconds and repeat a few times.
• Calf and soleus stretches