Iliotibial Band Syndrome - Floyd Memorial Hospital
Transcription
Iliotibial Band Syndrome - Floyd Memorial Hospital
EXERCISES Iliotibial Band Syndrome Hamstring Stretch: Sit on firm surface with one leg extended. Slowly lean forward at hips, trying to touch toes. Perform three reps on each leg, hold each rep for 20 to 30 seconds, twice daily. Straight Leg Raise with Toes Out: Lie on back with painful leg straight, other leg bent. Tighten quad muscles, rotate the toes of your foot out. Raise the straight leg to the level of your bent leg. Perform three sets of 10 reps, once daily. Hip Abduction: Lie on non-painful side, with leg bent for stability. Keep knee straight on the painful side, lift leg upward. Perform three sets of 10 reps, once daily. IT Band Stretch: Lie on non-painful side. Extend painful leg backward and slowly lower until a gentle stretch is felt on outer portion of thigh. Perform three reps, hold each rep for 20 to 30 seconds, twice daily. Floyd Memorial Outpatient Rehabilitation 1700 State Street New Albany, IN 47150 (812) 948-7416 Floyd Memorial Physical Therapy 3891 Charlestown Road New Albany, IN 47150 (812) 945-3440 724 Highlander Point Drive Floyds Knobs, IN 47199 (812) 923-0630 2207 Concord Avenue NW, #100 Corydon, IN 47112 (812) 738-3616 www.floydmemorial.com/rehab 125055 (06/12) FMHHS WHAT IS ILIOTIBIAL BAND SYNDROME The iliotibial band (ITB) extends from the upper part of your pelvis, down the outside of your leg to just below the outer part of your knee. The ITB assists with both bending and straightening your knee, depending on the knee’s position. The band crosses over an underlying bony projection called the lateral femoral condyle (LFC). Iliotibial band syndrome occurs if friction develops between the ITB and LFC. Pain and inflammation in the tendon can result. Anatomy of ITB Syndrome WHAT CAUSES THIS CONDITION? ITB syndrome is often a recurring condition. Please be aware of some of the following factors which may increase your chances of developing this condition: •Excessive slant street running •Excessive incline running •Excessive mileage, or increasing mileage too quickly •High arches •Bowed legs •Weak thigh (quadriceps) muscles •Weak buttock (gluteal) muscles •Knee hyperextension WHAT ARE THE SYMPTOMS? The following are the most common symptoms of ITB syndrome. •Aching pain in the lateral (outside) knee •Increased pain with running hills or on a slant •Increased pain with climbing stairs •Pain concentrated to outside of knee TREATMENT OPTIONS Rest: Stop running until you can do so without pain. Substitute running with swimming, biking or walking; however, biking and walking may cause the same pain. Ice: Apply ice to your knee for 10 to 20 minutes with at least one hour between applications. Do not apply ice directly to your skin – a pillowcase or dish towel works well as a protective barrier. Frozen peas or reusable gel packs are flexible and conform well to the injured area. Proper Footwear/Orthotics: A runner experiences impact forces of two to three times his/her body weight with each stride. Problems such as improper footwear, flat feet or excessively high arches can affect how these forces are translated from the feet through the knees and hips, potentially causing pain in these joints, even as high as your lower back. This situation can be corrected with arch supports or custom orthotics. Orthotics allow your foot to maintain correct position throughout the gait cycle, which can decrease or eliminate improper movements of the ankle, knee and hip. Stretching/Strengthening Exercises: Stretching the IT band and hamstrings, along with strengthening the quadriceps and gluteus medius muscles, is key in helping to correct this condition. Physical Therapy: ITB syndrome can become a painful, chronic condition if left untreated. Consult your physician regarding your physical therapy options. The physical therapists at Floyd Memorial coordinate with your physician to provide individualized care and treatment options for your specific needs. For more information about physical therapy options offered, call (812) 948-7416 or visit www.floydmemorial.com/rehab.