Ways to Prevent Iliotibial Band Syndrome
These days, many athletes are facing problem related to their hip and knee pain and this is known as Iliotibial Band Syndrome. Runners are also facing different types of problem and pain related to their lateral knee. The occurrence of Iliotibial band syndrome is due to reduced biomechanics and can be cured with following some simple and effective tips. One of the best ways is by paying attention to your body. Well, in order to check this syndrome, you need to understand the Iliotibial Band anatomy and its not at all complicated to understand.
Well, basically Iliotibial band is a solid tissue layer that is located on the exterior part of the leg. It is situated on the thigh area that runs from the knee to the hip. You might, feel pull on Iliotibial Band Syndrome; either way is fine, so you need to be careful not to over stretch. Hold the position for about 10 seconds and rest & repeat this work out ten times. If pain increases, then stop immediately. A patient, when gets this syndrome, then in the knee and hip occurs irritation due to the rubbing of Iliotibial band. This syndrome affects the femur to the lateral epicondyle and also to the trochanter. The patient gets lots of pain during extending and bending of the knee and also pain on the hip. Due to this doctor strictly warns the patient to stop cycling and running. This is a fatal biomechanical damage and the patient feels stiffness in the Iliotibial band. With both your feet planted firmly on ground, lean from your right side, and towards left side (don’t rotate your whole body; only lean).
The patient will feel weakness, stress and pain in the gluteus muscles. It is highly suggested that the patient must not run on slanting surface and to avoid pronation. Most sports professional face Iliotibial Band Syndrome in the starting of their career, but there are some preventive measures. If you want to prevent this syndrome then you first need to avoid over training. Take lots of rest to get recover soon. Do proper strengthening and stretching program, you will definitely get healed. One of the most important things is to wear proper kind of sports shoes to avoid injury. Stretch Iliotibial Band Syndrome by doing side-stretching exercises. When standing & holding on to the chair, place injured leg behind your pain free leg.