Springfield, MO: Chris Cobb from Cox Health joined KY3's Paul Adler to talk about iliotibial band syndrome. That's one of the most common injuries to strike people who run for exercise.
Chris showed us some stretches and has these notes;
-you should be assessed by a medical professional to rule out other concerns, many things can cause your pain
-there are many stretches out there, in our video we just touched on a few.
-strengthening the hip and your core is also very important in prevention and recovery
-CoxHealth Total Performance Running program has comprehensive staff and programs available for all runner needs(MD, fitness center staff, PT, athletic trainers)
-Our sports medicine line is 269-SPRT (sport).
Well known runner Jeff Galloway also has some tips, "Where does it hurt? Almost always on the outside of the leg, from the knee to the hip. The pain from I-T band is most often felt on the outside of the knee, slightly below the intersection of the two leg bones. For some, pain may be centered just above that point. In rare cases it may hurt on the outside just below the hip, and occasionally the pain may radiate up and down the outside of the leg, at various times. We will concentrate on the most common site, the outside of the knee.
What gets injured?; A strong muscle just below the hip, the tensor fascia, is connected by a long band of connective tissue that acts as a tendon, going down the outside of the leg, and connecting to the shin bone below the outside ot the knee. Even when the wobbling proceeds for some time, this band of tendon tries to keep the leg from excess motion. Once the tendon itself loses its strength, and continues to be pushed beyond it's capacity it gives way at the point of most stress. This is most commonly where the tendon connects below the knee. A bursa sac, which tries to smooth out the operation of the knee and protect the tendon from the bone, may also become irritated. Some runners strain the tendon itself, others pull away the connections below the knee, the tendon and the bones. A second area of irritation is that just above the knee, due to the friction of the tendon repeatedly rubbing the bone slightly above the knee joint on the outside."
Galloway also has this advice, "Stretch the tendon. The I-T band is one of few running injuries that is helped by stretching. Start with the stretches recommended and experiment to find ones that reduce or eliminate the pain. You can stretch before, after, and during a run‹and even in the evening, or while sitting at your desk at work. Stretching primarily reduces the tension on the tendon so that it doesn't hurt for a while. By keeping the I-T band flexible you also reduce the continued pulling on it, and may help it to heal to some extent. Experiment with different stretches for the area. The best ones are those that release the I-T band at that time, giving you instant relief. Compare stretches with other I-T band sufferers, but very few runners will use the same stretch routine. You will find that different stretches help at different times, even on the same run. 4.
Ice massage. Freeze a paper cup and every night, rub the ice directly on the area of pain until it gets numb (usually about 15 minutes). Be advised that there's usually no healing effect from ice in a plastic bag, towel or frozen gel pac. It helps to ice the injury immediately after a run, but even if you miss this opportunity, ice it well at least once a day. "