The doctor reminded that if you want to improve the iliotibial band syndrome, in addition to taking more daily rest and adjusting the amount and frequency of exercise, you can also try roller relaxation and iliotibial band stretching to reduce discomfort; the picture is a situational photo, and the people in the picture have nothing to do with this article.

(picture taken from freepik)

[Health Channel/Comprehensive Report] A young woman usually does heavy training and yoga, and started to practice running because she wanted to challenge the half marathon, but after only two months of running, she developed pain on the outside of her right knee and went to Renyi Boai Rehabilitation Clinic She went to the doctor and was diagnosed with iliotibial band syndrome and high arches. Dean Li Yanyu suggested that she adjust the heel insoles of her shoes and strengthen muscle strength training and stretching. The symptoms improved significantly.

In addition, Li Yanyu also reminded those who like running and cycling to be careful if they have thigh pain, tightness, swelling and other conditions.

Li Yanyu posted a case on the Facebook page "Dr. Li Yanyu's Rehabilitation Chat Room" and pointed out that the patient found through ultrasound that the iliotibial band had obvious swelling and inflammation on the outside of the tibial plateau, which is a typical iliotibial band syndrome and a common risk factor If there is a sudden increase in exercise, gluteal muscle weakness, or foot arch problems, it may be necessary to find out the reasons one by one before they can be cured. However, in the acute stage, it is recommended to wear protective gear, ice packs, and take anti-inflammatory painkillers for relief.

Please read on...

Later, it was discovered that she still had a problem with high arches. It was suggested that she adjust the heel insoles of her shoes, and strengthen the muscles of the gluteus medius and core muscles, hoping to successfully challenge the half marathon in the future.

Common in runners and cyclists

What is iliotibial band syndrome?

Li Yanyu explained that the iliotibial band is composed of the fascia of the tensor fascia lata and the gluteus maximus, extending from the outside of the thigh to the outside of the tibia. It may be affected by a sudden increase in training volume or biomechanical problems, such as arches, ankles, knees, Hip disease, lack of gluteus medius muscle strength, etc., cause friction on the greater trochanter and lateral inferior femoral condyle, which in turn causes pain and inflammation.

Li Yanyu said that this symptom is common among runners and cyclists, and the main symptoms are pain, tightness, and swelling in the outer knee or thigh.

The general clinical diagnosis can be combined with ultrasound, X-ray and other examinations.

Alternatively, try the Norber's compression test.

●Norber's compression test:

the subject lies down, and the tester presses his fingers on the lateral femoral condyle to maintain pressure, and bends the subject's knee joint from 90 degrees to full extension. If it is bent at about 30 degrees, Pain at the press site is positive.

Try Roller Relaxation, ITB Stretch

As for how to treat?

Li Yanyu reminded that in addition to daily rest, adjusting the amount and frequency of exercise, and physical therapy, such as cold therapy, electrotherapy, manual therapy; medication and injection therapy; and wearing protective gear.

It can also strengthen the gluteus medius, side abdominal muscles and core muscles, adjust insoles, kinetic chains, adjust running posture, and lose weight.

In addition, you can try roller relaxation and iliotibial band stretching to relieve discomfort.

Stretching of the iliotibial band:

in a standing position, hold the hand against the wall, slowly tilt the hips towards the wall until the outer thigh feels tight and stop, cross the other foot forward slightly, press down slowly, and maintain 30 seconds.

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  • inflamed

  • Iliotibial Band Syndrome

  • Stretching exercises

  • Ultrasound examination

  • knee pain

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