Tips for Safe Running

The weather is getting nicer and maybe you are one of the many who gets their exercise outdoors. Running is an excellent way to burn some extra calories, whether you are on a treadmill or taking a jog outdoors. But beware of the illiotibilal band syndrome (ITB). The Illiotibial band, or in medical terms, the tensor facia lata muscle, is a band of strong tissue that begins on the outer side of the pelvis and attaches to the outer part of the knee. Excessive strain can lead to the tendon shorting which causes the band to rub on the knee cap and produces pain. Pain will usually present on the outside of the knee cap. How it affects your running This is a classic overuse injury. Excessive mileage, hill work and inadequate rest are contributing factors. A lot of my Chicago physical therapy clinic patients who run regularly experience this problem. Hyper-mobility of the feet (over pronation) can also lead to this condition. Pain usually travels upward until it reaches the hip. You may feel a “snapping of the band over the outside of the hip (near its insertion into the femur). You may fell pressure in the knee cap while running uphill or a deep dull ache in the hip while running downhill. Treatment of Illiotibial Band Syndrome Initial treatment should consist of an ice pack. Some runners prefer to use a wet towel that has been in the fridge. We recommend you use commercially available ice. Anti-inflammatory medication may help to release the swelling, however it is important to rule out other underlying factors such as arthritis, scaroiliitis, sciatica and problems with the knee including meniscus sprains and ACL/PCL tears. Some good pointers to avoid ITB syndrome include reducing mileage and hill work followed by a course of deep massage is advisable. The main two exercises that can help this condition are leg extensions to strengthen the hips and a gentle Illiotibial band stretch. Illiotibial Band Stretch Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Illiotibial band syndrome and adductor strain.