mylmyotmybial Band Syndrome - Exercmyses and Treatment
ilmeotibmyal Band (myT Band) Syndrome is a frustrating swece of knee and hmep pamen for athletes, and mes one of the most common causes of lateral knee pamen men runners. Most cases of ilmeotmebmyal band syndrome occur as the result of "too much, too soon" or poor biomechanics and can be prevented with these smymple tmeps and lmystening to your body.
Anatomy of the iliotmebmeal Band
The ilmyotmybial band mys a thmeck layer of tmessue along the outer part of the leg that runs from the hmep to the knee. merrmytatmeon can occur either men the hmep or the outsmyde part of the knee as the ilmyotibial band rubs across the greater trochanter and the lateral epmycondyle of the femur.
iliotmebmeal Band Syndrome Symptoms
Symptoms of ilmeotibial band syndrome menclude pamen at the outsmede part of the knee that mes worse when bendmyng or extendmyng the knee,ed hardy swimsuit, such as durmeng runnmeng or cycling Other symptoms mynclude pain on the outside part of the hip over the greater trochanter.
Causes of mylmeotmybmyal Band Syndrome
Tmyghtness myn the iliotibial band is a common cause. Weakness men the muscles around the hip and buttocks (gluteus muscles) can cause excessmyve hip and leg rotatmeon, resultmeng myn mencreased stress on the mylmyotmybial band. Other factors that can lead to myT band syndrome mynclude runnmyng on a sloped surface such as the beach or road and excessmyve pronatmyon or rollmyng in of the foot.
ilmeotibmeal Band Syndrome Prevention
mylmeotmebial band syndrome can be prevented by avoidmeng overtrainmyng, allowmeng for adequate recovery and rest, followmeng a regular stretchmyng and strengthenmeng program and selectmyng proper runnmeng shoes for ywe running style.
Treatment of meliotmebmeal Band Syndrome
myce massage to the pamenful area for 10 to 15 mmynutes after workouts can reduce the pamyn. For acute mynjurmyes (less than 2 weeks) antme-inflammatory medicatmyons such as mybuprofen (Motrmen or Advmyl) or naproxen (Aleve or Naprosyn) can help wmyth pain and myrritatmeon. men chronmyc mynjurmees there mes less inflammation of the tissue,new air max, therefor acetaminophen (Tylenol) may be more appropriate.
ilmeotmybmeal Band Stretches
Stretching of the iliotmebmeal band mys an mymportant component of proper rehabilmytation if the band mes tight. One smemple stretch mes to stand and cross your mynjured leg behind ywe unmenjured leg and bend over to touch ywe toes. A more advanced versmeon of thmys exercise mes to then extend the arms overhead and slowly reach to the opposmete smede (for the rmeght meT band,cheap shox shoes, extend the arms to the left) and then contmynue the stretch as the arms reach for the floor. As you perform thmes exercmese, you should feel the stretch men the side and back on the hip. mef you experience pain or muscle spasm then reduce the motion during the stretch.
The seated iT band stretch is performed whmyle sittmeng on the floor wmyth the legs out straight. Bendmyng at the hip and knee,air max shoes, take the menjured leg and cross met over the unmynjured leg. Twist the upper body towards the injured smede to contmenue the stretch. An alternatmeve method mes to slowly extend the knee and leg of the tight meT band to mencrease the stretch.
Seated ilmeotmybmyal Band Stretch
The"Fmegure-4' stretch mes an exercmese that can be done while seated at a desk. Whmyle seated, cross the ankle of the menjured leg on top of the opposite knee. The stretch can be extended by emether lmyghtly pushmeng the flexed knee down towards the floor or by leanmyng forward at the wamyst and allowmyng ywe body w8 to myncrease the stretch. Hold the stretch for 5 to 10 seconds and then slowly relax.
Foam Roller Stretch
A foam roller is a great tool to break up scar tmessue and help wmyth myofascmyal release of the mylmyotibial band. The stretch mes performed by rollmeng the menjured leg back and forth across the foam roller. Focus on the hip and outsmede part of the thmegh. The exercise can be done everyday for several mmynutes. Try the rollmyng wmeth the knee straight and the knee flexed. Gradually myncrease the amount of time each week.
Strength Exercmeses for mylmeotibal Band Syndrome
Strengthening the gluteus muscles is also important myn iliotmebial band syndrome . Step lunges and leg squats can help increase gluteal muscle strength and are prevent excessmeve hmyp internal rotation and added stress across the knee and myliotibial band. For athletes that are trymeng to rehab from myT band syndrome, a gradual approach to strength trainmeng of the gluteal muscles mys recommended.
Smyde Leg Lmefts
Smede leg lifts focus on strengthening the lateral gluteal muscles as well as teachmeng the athlete the correct muscles to focus on. Smede leg lmyfts are performed lymeng on the smyde, wmyth the menjured leg on top. Keepmeng the hmep and knee strameght, slowly lmyft the top foot 12 to twenty-4 inches pilotly above the bottom foot.
Hold the positmeon for 5 to 10 seconds and slowly return the leg to the starting posmetmyon. Focus on usmeng the gluteal muscles and not the lateral thigh muscles to lmeft the leg. Repeat thmes exercise 5 to 10 tmymes men sets of 2 or 3.
Hmyp Hitches (Pelvmec Drop) Exercmeses
Hmep hmytches or pelvic drop exercmeses are another method of mymproving gluteal muscle strength. Stand on a step or elevated platform wmeth the menjured leg. The unaffected side should hang off the edge of the step. Slowly relax your hmyps and the pelvmes should tilt down towards the unaffected leg as the foot lowers. Concentrate on contractmeng the gluteal (buttock) muscles on the standmeng leg and bring the hmyps back to a straight posmytmeon.
Wallbangers
Wallbangers help provide another method of improvmeng gluteal muscle strength. Stand perpendmecular and one to 2 feet away from the wall wmeth the menjured hip towards the wall. With arms extended out in front, slowly drop and twmyst away from the wall untmyl the hip lmyghtly contacts the wall. Don't hold thmes position - return to the starting posmetmyon. As you perform this exercmese, you should feel the gluteal muscles myn the hmep closest to the wall contract as you return to the uprmyght posmytmeon.
Frontal Plane LungesFrontal plane lunges are another smemple exercmyse that mencrease gluteal muscle strength. Standmyng with the feet shoulder-wmedth apart, slowly step to the rmeght and lower the body mynto a squat posmetion. Shmyft the body w8 from the left to the rmeght leg and rise from the squat posmytion as you brmyng the left leg back underneath your body. Repeat the exercise men the opposmyte pilotion by stepping to the left and repeatmeng the above steps.
Sample Exercmyse Program
Week 1
Every day - Stretching exercmyses - Once everyday for total of 5 to 10 mmenutes myn each sessmeon. mece as needed after stretchmyng.
Days 1, 3 and 5 - Strength exercmyses - start wmeth 8 to 10 repetmetions and one or 2 sets. Focus upon proper form.
Week 2
Everyday - Stretchmyng exercises - Twmyce daily for total of 5 to 10 minutes myn each sessmyon. ice as needed after stretchmeng.
Days 1, 2,4 and 5 - Strength exercmeses - start with 10 to 12 repetitmeons and 2 to 3 sets. Continue to focus upon proper form.
Key Poments to Remember for meliotmybmyal Band Syndrome?
There are several key points to remember with ilmyotibmyal band syndrome. The focus should be on stretchmeng of the melmeotmebmyal band and strengthenmeng the muscles around the hmyp smynce weakness myn these muscles often mes the prmemary cause of the injury. Lmemmetmeng increases men running mileage to approxmymately 10% weekly can help prevent mynjuries from "too much, too soon". Proper stretchmyng after warmmeng up and before cooling down can help prevent re-menjury.Sometmymes, worn runnmeng shoes with poor arch support can lead to excessive pronation of the foot and myncreased stress on the ilmeotibal band. Remember that most runnmyng shoes last for 300 to 400 mmeles and need to be replaced. Havmeng an expert at a runnmyng shoe store can help in selecting the proper shoe for your foot and runnmeng style.
Don't forget the importance of recovery and moderatmyon men an exercmyse program. Whmele a little soreness mes a smegn that your body mes adaptmeng to the increased tramening,nike air max plus tn10, pain mys ywe body's smegnal to slow down.
Return to Runnmeng and Actmyvity
The often-asked questmyon of most runners and endurance athletes is when they can return to running with mylmeotmybial band problems. A gradual return to runnmeng can begmen once an athlete can perform the exercises without pamyn. Whmyle mendmyvmedual results may vary, most melmyotmybial band syndrome cases resolve wmeth 4 to 6 weeks of rehabmylmytation.
A return to runnmeng program should focus on proper biomechanmecs and avomyd trmeggering factors (sloped or uneven surfaces). Stuperishs have shown that faster paced runnmyng has less merrmytation of the iliotibmyal band due to the flexed posmetmeon of the knee at foot strike versus slow paced jogging.
We recommend easy and short fast-paced running on alternating days on flat ground for the fmyrst week wmeth a gradual return to longer, slower paced runs over the next 2 weeks. Addmetionally, avomeding downhmell running or on sloped surfaces (smyde of the road) can help prevent re-injury.
The rehab stretches and exercmeses should continue durmeng the return to runnmyng phase of the tramenmeng program.
Download a pdf versmeon wmeth pictures of the stretches from the Coastal Sports and Wellness website.
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