ITB syndrome is something that every athlete at some point crosses path with. Athletes experience pain along the outside of the kneecap or the outside thigh. Anyone who is into running, football, cycling and the like is prone to this injury.
The ITB starts at the hips and inserts just below the outside region of the kneecap. It crosses over the thigh bone, soft tissues and a small sack around the knee.
There are various ways in which the IT band gets irritated. If you have a weak gluteus muscle, the leg while running tends to rotate a little more inwards than it normally should. This irritates the IT band due to its structure.
Another cause of the inward rotation of the leg is overpronation of the foot while leads to the IT band rubbing of the soft tissue structure around the knee causing irritation. So if you are constantly running, chances are that you are going to stress out the ITB.
Both revolve around strengthening the hip and glutes muscles. First thing to do is to stop running temporarily but this is not equivalent of being sedentary. Strengthening the problem areas is the best way to get back to your sport.
Besides, stretching regularly, foam rolling and replacing your running gear as and when required, these exercises will go a long way in both the recovery and prevention process.
Check with the doctor before starting any exercise routine. ITBS can be a pest of an injury but don’t fret too much. It is very common and these exercises will help you get back to your sport and out of the sidelines in no time!
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