Iliotibial band syndrome is a common overuse injury, causing pain at the outside of the knee. It is typically seen in runners and cyclists. The sudden pain is localised in the outer knee where the iliotibial band courses over the lateral femoral epicondyle.

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In this video, Maryke explains how you can decide whether it is OK (for your specific case of IT band syndrome) to continue running and when it might not be. She also discusses changes to your running style that may help your recovery, and why a walk-run programme is the best for getting back to running once you’ve had iliotibial band syndrome.

Chapters:
00:00:00 Introduction
00:00:44 Can you run with IT band syndrome?
00:01:12 When might it be OK to continue running?
00:02:56 When might it be better not to run?
00:04:15 Running style factors that may influence IT band syndrome
00:09:22 Why a run-walk programme is a good idea
00:10:39 How we can help

👉Other videos you may find useful:
Iliotibial band syndrome: Causes, symptoms, treatment: https://youtu.be/Qoo9nJX-UMg
Exercises for IT band syndrome: https://youtu.be/iqaj36rj5lA
Foam rolling IT band – Dos and don’ts: https://youtu.be/i9DvJa0mZQA
Stretches for IT band syndrome: https://youtu.be/MnUHLpvi_Gw

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/

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If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: https://bit.ly/SIP-channel
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References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.

Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.

Balachandar, V., et al. (2019). “Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment.” Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).

Barton, C. J., et al. (2016). “Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion.” British Journal of Sports Medicine 50(9): 513-526.

Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.

Friede, M. C., et al. (2021). “Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?” Physical Therapy in Sport.

McKay, J., et al. (2020). “Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study.” Journal of Orthopaedic Surgery and Research 15(1): 188.

Louw, Maryke, and Clare Deary. “The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners–A systematic review of the literature.” Physical Therapy in Sport 15.1 (2014): 64-75.

Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.

Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.
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Iliotibial band-related pain is not a friction syndrome due to tightness of the IT band that requires vigorous rolling or stretching.

Although the exact mechanism isn’t fully understood, it’s thought that an error in workload, such as a large spike in running mileage or intensity, is a primary contributing factor.

Therefore, the focus of rehab should be on load management and activity modifications to find a tolerable level of your preferred activity while maintaining your fitness through other means.

If applicable, you can trial an increase in your running cadence by 5-10% to decrease your stride length, increase your step width, and decrease the strain and strain rate on your IT Band.

Lastly, you can incorporate resistance exercises 2 days per week on days that you aren’t running. The focus should be on progressing them over the course of 3-6 months. The exercises don’t necessarily have to be pain-free, but should be tolerable – somewhere around a 2/10 pain or less.

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Intro (0:00)
Anatomy & Function (0:15)
Iliotibial Band Friction Syndrome (Previous Beliefs) (0:59)
Dispelling Myths (2:54)
Iliotibial Band Pain (Current Hypothesis) (3:48)
Envelope of Function (4:10)
Load Management & Activity Modifications (5:35)
Running Retraining (6:24)
Resistance Exercise Rationale (7:44)
Exercise Progression #1 (8:36)
Exercise Progression #2 (10:30)
Exercise Progression #3 (11:35)
Exercise Progression #4 (13:17)
Summary (13:59)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

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In this video Maryke explains what the IT band does and how it gets injured. She discusses the main causes for IT band syndrome and what treatments works best and also what the typical recovery time for IT band syndrome is.

Chapters:
00:00:00 Introduction
00:01:16 Anatomy of the IT band
00:03:46 What does the IT band do?
00:05:19 IT band syndrome causes
00:10:26 IIiotibial band syndrome symptoms
00:13:21 IT band syndrome recovery time
00:13:51 IT band syndrome treatment
00:28:54 How we can help

👉Other videos you may find useful:
Exercises for IT band syndrome: https://youtu.be/iqaj36rj5lA
Stretches for IT band syndrome: https://youtu.be/MnUHLpvi_Gw
Foam rolling IT band – Dos and don’ts: https://youtu.be/i9DvJa0mZQA
Running with IT band syndrome, is it OK and how does it fit in with treatment?: https://youtu.be/eLGROb4l7Ik

🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: https://www.sports-injury-physio.com/

—————————————————————————————————————————————————-
If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: https://bit.ly/SIP-channel
—————————————————————————————————————————————————-

References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.

Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.

Balachandar, V., et al. (2019). “Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment.” Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).

Barton, C. J., et al. (2016). “Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion.” British Journal of Sports Medicine 50(9): 513-526.

Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.

Fetto, J., Leali, A. & Moroz, A. Evolution of the Koch model of the biomechanics of the hip: clinical perspective. J Orthop Sci 7, 724–730 (2002). https://doi.org/10.1007/s007760200130

Friede, M. C., et al. (2021). “Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?” Physical Therapy in Sport.

McKay, J., et al. (2020). “Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study.” Journal of Orthopaedic Surgery and Research 15(1): 188.

Louw, Maryke, and Clare Deary. “The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners–A systematic review of the literature.” Physical Therapy in Sport 15.1 (2014): 64-75.

Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.

Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.
Video Rating: / 5

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