Iliotibial Band Syndrome (ITBS)

Iliotibial Band Syndrome in Mississauga

What is Iliotibial Band Syndrome?

Iliotibial Band Syndrome (ITBS) is a condition that causes pain along the outer side of the knee. It occurs when the iliotibial band (ITB), a thick band of tissue running from the hip to the shin along the outside of the thigh, becomes tight or inflamed. The ITB plays a key role in stabilizing and moving the knee, but when it is irritated or overused, it leads to discomfort and reduced mobility.

This condition is especially common in athletes—runners, cyclists, and hikers—but can affect anyone who suddenly increases their physical activity or has underlying biomechanical issues that place strain on the ITB.

Symptoms of Iliotibial Band Syndrome

The hallmark symptom of ITBS is pain on the outside of the knee, which typically worsens with physical activity. Some of the common symptoms include:

• Sharp or burning pain on the outside of the knee: This pain usually starts gradually and increases with repetitive movements.
• Swelling: Mild swelling may appear around the knee.
• Popping or snapping sensation: Some people report a snapping or popping sound as the ITB rubs against the outer knee.
• Pain after prolonged sitting or standing: Remaining in a seated position for an extended period can exacerbate the pain, especially with knees bent.

In severe cases, ITBS can make it difficult to complete physical activities such as running or cycling, and even daily tasks may become challenging.

Causes and Risk Factors

ITBS is typically caused by overuse or repetitive knee movements, often seen in activities like running or cycling. Key factors that contribute to the development of ITBS include:

• Overtraining or sudden increase in activity levels: A rapid increase in training intensity or duration can overwhelm the ITB.
• Poor running form or improper footwear: Incorrect movement patterns or shoes that don’t provide adequate support can increase strain on the ITB.
• Muscle imbalances or weakness: Weakness in the hips or glutes, or tightness in the ITB itself, can lead to excessive pressure on the knee.
• Flat feet or overpronation: Those with flat feet or who excessively roll their feet inward during walking or running are more susceptible to ITBS.

Effective Treatment Options for Iliotibial Band Syndrome

Treating ITBS involves a combination of therapies aimed at reducing inflammation, relieving pain, and improving flexibility. The following treatment options are commonly used:

Physiotherapy for ITBS

Physiotherapy plays a crucial role in the management of ITBS. A physiotherapist will design a treatment plan that may include:

• Stretching exercises: Focused on stretching the ITB, hip flexors, and hamstrings to relieve tension.
• Strengthening exercises: Targeting the glutes, quads, and hips to restore muscle balance and prevent further stress on the ITB.
• Manual therapy: Techniques such as massage or myofascial release to reduce tightness and promote flexibility in the ITB.
• Biomechanical assessments: Analyzing movement patterns and providing corrective exercises to improve posture and form, which can prevent future injury.

Sports Injury Therapy

For active individuals, sports injury therapy is tailored to address the unique needs of athletes. This therapy often includes:

• Rehabilitation exercises: Aimed at strengthening muscles and improving coordination, reducing the likelihood of further injury.
• Gait retraining: Working on running or cycling form to reduce strain on the ITB and avoid aggravating the condition.
• Taping techniques: Kinesiology taping can provide support to the ITB and alleviate stress on the knee joint during physical activity.

Custom Made Orthotics

In cases where biomechanical issues like flat feet or overpronation contribute to ITBS, custom-made orthotics can be an effective solution. These orthotics help correct alignment, reduce stress on the knee joint, and provide long-term support for the foot and lower extremities. By improving foot mechanics, custom orthotics can relieve pressure on the ITB and prevent further irritation.

Preventing Iliotibial Band Syndrome

While effective treatment is essential, prevention is just as important in avoiding the recurrence of ITBS. The following strategies can help reduce the risk:

• Gradual increase in activity: Avoid making sudden increases in training intensity or duration. Gradually build up to prevent overloading the ITB.
• Proper footwear: Ensure that your shoes provide adequate support and cushioning for your activity.
• Strengthening and stretching: Incorporate regular stretching and strengthening exercises to maintain flexibility and muscle balance in the legs and hips.
• Rest and recovery: Take rest days to allow your body to recover, particularly after intense physical activity.

Get Back to Your Active Life

If you’re experiencing the discomfort of Iliotibial Band Syndrome, don’t let it hold you back. Reach out to us today to schedule an assessment and discover a treatment plan that works for you. Whether you’re a runner, cyclist, or simply dealing with knee pain, we offer therapies that can help manage your symptoms, improve mobility, and get you back to doing what you love.