I is for ITB

Illiotibial bands – or ITBs have been mentioned a number of times before on this blog. However, it’s always good to revisit things as there is pretty much always something more to say. If you are a runner or a cyclist you may well have had some kind of issue with the Illiotibial Band, the connection of fascia from the hip area down to the knee area. If you have issues either in your hip or in your feet which make your gait somewhat less efficient than normal, the ITB can “tighten” and pain results in the knee area. It … Continue reading

Update on ITBS

Thanks to whoever the Anonymous poster on the ITBS post was saying you should NEVER foam roller your ITB… an interesting point which I shall get to in a bit. I’m glad that they commented, because the post does need a little bit of updating. I somewhat arrogantly stated that THE reason for ITBS is lack of musculature/ strength in the deep 6 rotators. Now this is indeed true, but it is not the ONLY reason for friction to occur down on the knee. First of all, lets clear something up. Illiotibial Band (Friction) Syndrome is actually caused by the … Continue reading

Injuries Part 1

There is nothing more annoying than being injured. I know. Currently I’m suffering from an ITB issue – excruciating pain on the outside of my knee when I try (try being a very poignant word) to run down hill. Frustration at not being able to run in the hills seems even more frustrating as I’ve only been living in Derbyshire for the past 3 months. Seeing the hills so close is mighty tempting. And that is where I went wrong. Too much, way too soon. The excitement of having hills on my doorstep overrode the common principle of increasing mileage … Continue reading

ITBs (Illotibial Band Syndrome)

ITB syndrome is relatively common among the runners and triathletes that I have treated. It’s described variously as a sharp pain on the lateral (outside) edge of the kneecap, so painful that its like someone is poking a hot pin in there and twisting it around. It can also be felt further up the Band, toward the hip, but for this article, Im going to concentrate on the knee problem. The distal (bottom) part of the ITB, and potential painful spot. As you would expect, this tends to have an effect upon running style, generally a pronounced limp, followed swiftly … Continue reading