In the previous blog post we discussed what Iliotibial Band (IT Band) Syndrome is and some of the soft tissue problems associated with this condition. In this current post, we'll discuss exercises that can help address muscular imbalances and relieve knee pain.
Massaging and Stretching
Massage prior to stretching to allow for greater range of motion
Massaging and stretching targets soft tissue flexibility and joint mobility. Tools such as a foam roller, massage stick, massage ball, or massage gun are helpful to loosen “muscle knots," which are stiff and sensitive areas in a muscle that can appear as a bump or a thickened band. We often recommend clients to massage prior to stretching as it allows for further stretch in the soft tissue and greater joint range in movement.
Massage for ~1-2 min and stretch 30 secs x 3 (Figure 1 & 2) for the following muscle groups:
Strengthening
The IT Band can tighten up as a compensatory mechanism
The IT Band is connected to the gluteus maximus and TFL and can tighten up as a compensatory mechanism to provide hip and knee stability if these muscles are weak. Over time and with repetitive activity (eg.) running), knee pain occurs where the IT Band connects to the knee joint. To directly address the cause, the gluteus maximus and TFL need to be strengthened.
1) Side plank from the knees (TFL, gluteus medius and gluteus minimus)
2) Clamshell (gluteus maximus, piriformis)
Lie on your side with your hips and knees bent
Other biomechanical impairments can occur in association with IT Band Syndrome
Other biomechanical impairments can occur in association with IT Band syndrome; often a stiff ankle joint or altered lumbar spine and pelvic position can be observed. If your IT Band pain does not resolve with strengthening of your gluteus muscles and TFL, then try strengthening the following areas.
1) Ankle inward tilt (tibialis posterior, inner calf)
2) Bear crawl holds (abdominals, quads)
Coordination and Balance
Coordination and balance are important for day-to-day activities as well as sports
Reacting to rotational forces and controlling shift in body weight is essential for day-to-day activities such as walking up and down the stairs, and is especially important for sports such as running or playing soccer. It requires coordinated activation and inhibition of opposing muscle groups to keep your body balanced against gravity or other external forces. With IT Band syndrome, there can be altered knee, hip and sometimes ankle joint positioning so improving joint stability will be beneficial, especially in seeing long term benefits.
1) Pallof press
2) Clockwork
These are some simple exercises which may help a person with a typical presentation of IT Band syndrome. Depending on a person’s individual body structure, their impairments and the requirements of their painful activity, the exercises above may not be suitable enough. If you’ve been having persistent knee pain, Come in to see one of our experienced physiotherapists for an assessment and customized exercise treatment plan at our Vancouver location. We look forward to meeting you!
With care,
Therapy X Collective