Iliotibial Band Syndrome: Prevent, Recover, Perform

Navigating the relentless discomfort of iliotibial band syndrome (ITBS) was a defining chapter of my running career at Adams State University, one filled with not only pain but profound lessons. My personal saga unfolds in this episode, where I recall the trials of ITBS, the crushing impact it had on my performance, and the invaluable insights gained on the road to recovery. We move beyond the outdated notions of ITBS as a mere friction issue, exploring the advanced understanding that frames it as a complex interplay of compression and tension within the body's anatomy.

As we dissect the intricate dance of the IT band with the knee, you'll gain a newfound appreciation for the vital roles played by strength training, proper biomechanics, and training load management. I share the transformative power of embracing a multifaceted strategy that marries progressive overload with targeted exercises for the hip abductors, extensors, and flexors. This comprehensive approach not only addresses ITBS but also fortifies the body against future afflictions, honing in on the synergy between recovery, strength, and technique that can elevate an athlete's resilience and performance to unprecedented heights. Join me for this deep dive into the world of ITBS, where pain meets purpose, and discover how to turn your greatest setbacks into your most triumphant comebacks.

Resources:

Hutchinson, L. A., G. A. Lichtwark, R. W. Willy, and L. A. Kelly. 2022. “The Iliotibial Band: A Complex Structure with Versatile Functions.” Sports Medicine 52 (5): 995–1008.

Mucha, Matthew D., Wade Caldwell, Emily L. Schlueter, Carly Walters, and Amy Hassen. 2017. “Hip Abductor Strength and Lower Extremity Running Related Injury in Distance Runners: A Systematic Review.” Journal of Science and Medicine in Sport / Sports Medicine Australia 20 (4): 349–55.

Fredericson, M., C. L. Cookingham, A. M. Chaudhari, B. C. Dowdell, N. Oestreicher, and S. A. Sahrmann. 2000. “Hip Abductor Weakness in Distance Runners with Iliotibial Band Syndrome.” Clinical Journal of Sport Medicine: Official Journal of the Canadian Academy of Sport Medicine 10 (3): 169–75.

Fairclough, John, Koji Hayashi, Hechmi Toumi, Kathleen Lyons, Graeme Bydder, Nicola Phillips, Thomas M. Best, and Mike Benjamin. 2007. “Is Iliotibial Band Syndrome Really a Friction Syndrome?” Journal of Science and Medicine in Sport / Sports Medicine Australia 10 (2): 74–76; discussion 77–78.

IT Band Syndrome article by RIch Willy PT PhD
https://www.physio-network.com/blog/iliotibial-band-pain-in-the-runner-part-1-etiology-and-assessment/

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