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Itb Hard
Knee pain, knee injury and iliotibial band syndrome
However, they usually occur in an instant, like a hamstring strain or groin pull, but usually starts as a twinge or reproach, and progress rapidly to a disabling injury that can sideline the best of us sports for the week.
For those not familiar with iliotibial band syndrome, let's start by taking a look at the muscles responsible for the problem. The iliotibial band is actually a thick tendon-like portion of another muscle called the tensor fascia lata. This band passes through the outer thigh and inserted under the knee.
If you look at the anterior (front) right thigh muscle and tendon is this muscle down, you'll see it works all the way to the knee. This thick band of tendon is the iliotibial band. Or iliotibial tract, as labeled in the diagram.
Knee pain occurs when the tensor fascia lata and iliotibial band become tight. This causes the tendon to pull the knee alignment and rub against the outside of the knee, which resulting in inflammation and pain.
Causes
There are two main causes of knee pain syndrome associated with the iliotibial band. The first is an "overload" and the second is "biomechanical errors."
Overload is common with sports require a lot of running or weight bearing activity. It is why ITB is commonly a runner injuries. When the tensor fascia lata and iliotibial band become fatigued and overloaded, they lose their ability to adequately stabilize the entire leg. This tension in turn put into the knee joint, causing pain and damage to structures that comprise the knee joint.
Overload on the ITB can be caused by a number of things. These include:
- Exercise on hard surfaces like concrete;
- Exercising on uneven ground;
- Start an exercise program after a long period application;
- The increased intensity and duration of exercise too quickly;
- Exercising in worn out or ill fitting shoes, and
- Excessive uphill or downhill running.
Biomechanical errors include:
- Differences leg length;
- Tense muscles, stiff-legged;
- Muscle imbalance;
- Problems such as structure of the feet flat feet, and
- Walking, running or style issues such as pronation.
The treatment for the syndrome iliotibial band
First, make sure to remove the cause of the problem. If overload is a problem or a biomechanical problem, ensure that measures are taken to eliminate the cause.
The basic treatment for knee pain that results from ITB Syndrome is no different from most of soft tissue injuries. Immediately after the onset of any knee pain, the RICER rules should apply. This implies R, I CE, C E and R ompression Levati eferral for professionals suitable for the specific diagnosis. It is essential the plan is implemented RICER at least 48 to 72 hours. Doing this will give the best chance of a complete and full recovery.
Article by Brad Walker. Brad It is an internationally recognized stretching and sports injury consultant with 20 years experience in the industry of health and fitness. Brad is a graduate of Sciences Health at the University of New England and has postgraduate accreditations in athletics, swimming and triathlon training. He has worked with elite level athletes and champion the world and lectures for Sports Medicine Australia on injury prevention. Brad is also the author of Stretching Handbook, The Anatomy of Stretching and anatomy sports injuries.
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