Feeling a bit sore, or in a lot of pain along the sides of your legs? If yes, then you probably have something known as “iliotibial band syndrome.” ITBS for short, it is a common injury that affects many runners out there.
That said, just what is ITBS? In this article, we will explain to you just what it is, how it comes about, and also ways to treat it. As it can definitely be a hindrance to your running career, ITBs can be prevented if you take measures beforehand.
That being said, let us begin!
As previously mentioned, ITBS is short for “iliotibial band syndrome”. As the name implies, this injury involves the iliotibial band (IT), which is a ligament that stretches from the outside of the thigh area all the way down to the shin. Its function is to move and stabilize the knee, and therefore is important in running.
However, ITBS is when the IT band becomes inflamed or tense. As a result, it creates a painful sensation when running, which then potential leads to improper form and also can affect the knee, thereby leading to more injuries.
ITBS occurs in sports which involve the feet and legs turning inward, such as in running. When the legs turn inward, it creates pressure on the IT band and as a result it can become inflamed or tight.
In addition, runners can get ITBS by wearing worn-out shoes, running on uneven surfaces or downhill, and also simply overtraining, by logging in too many miles per week. Some to all of these factors can lead up to developing ITBS, which in the end can even create problems when walking and doing day-to-day activities.
Generally speaking, ITBS does not discriminate in terms of who gets it: from beginning runners to professional athletes, anyone who is involved in running intense, long distances are susceptible to developing ITBS, if not careful.
For instance, beginning runners can get ITBS by starting a workout regimen that does not ease them into the sport. In other words, going from little to no experience in running to five miles every day not only makes you really sore, but it also sets you up with more likely developing ITBS and other injuries.
On the other hand, professional athletes also can get ITBS by training too much and without much recovery in between. Even if they are conditioned to withstand more miles and intensity than beginning runners, they are still likely to get injured if they do not end up taking good care of themselves.
Like with any other injuries, ITBS requires the standard rest-ice-time treatment. For more specificities, here are some ways you can go about healing and relieving IT band pain:
All in all, having ITBS is, literally and figuratively, a pain to deal with, but it is not permanent if you take measures to prevent it from happening. Consider these options:
That said, we hope you find this article useful! Consider commenting and sharing with others. Happy running!