Beat ‘Proximal IT Band Syndrome’ with the Perfect Physiotherapy

Beat IT Band Syndrome With Physiotherapy

By : Pang
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Proximal iliotibial (IT) band syndrome, also known as IT band syndrome or ITB syndrome, is a commonly occurring injury among runners and athletes. It occurs when the IT band – a thick band of fascia that runs along the exterior of the thigh from the hip to the knee, becomes tight and sore, leading to pain and discomfort.

Physiotherapy can be an effective treatment approach for this condition, focusing on reducing pain, improving flexibility, and addressing the underlying causes.

Physiotherapy Treatments and Exercises

Here are some Physiotherapy Treatments and exercises that may be beneficial for proximal IT band syndrome:

Stretching Exercises

• IT Band Stretch: Stand upright, cross your affected leg behind the other, and lean your upper body in the opposite direction, away from the affected leg.

• Hip Flexor Stretch: Stretch the hip flexor muscles on the affected side to alleviate tension in the IT band.

• Glute and Piriformis Stretch: Stretching these muscles can also help relieve tension on the IT band.

Strengthening Exercises

• Clamshells: Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can without moving your pelvis.

• Hip Abduction: Use a resistance band to perform hip abduction exercises to strengthen the muscles around the hip.

• Core Strengthening: A strong core can help with proper hip alignment and reduce strain on the IT band.

Foam Rolling

• Using a foam roller, roll along the IT band to release tension. Focus on the areas that are tight and tender, but avoid rolling directly over the bony areas of the hip.

Manual Therapy

• A physiotherapist may use hands-on techniques such as massage, myofascial release, or joint mobilizations to alleviate tightness and improve mobility in the hip and surrounding muscles.

Gait Analysis

• Analyzing your running or walking gait can help identify any biomechanical issues contributing to IT band syndrome. Orthotics or changes in running form may be recommended.

Activity Modification

• Your physiotherapist may suggest modifications to your exercise routine or training plan to reduce the strain on the IT band. This may involve decreasing mileage, changing running surfaces, or altering training intensity.

RICE Protocol

• Rest, Ice, Compression, and Elevation can help reduce pain and inflammation in the acute phase of IT band syndrome.

It’s essential to consult with Best Physiotherapist or healthcare professional to receive a personalized treatment plan tailored to your specific condition and needs. They can assess your condition, provide guidance on proper exercise techniques, and monitor your progress to ensure you’re on the right track to recovery. Additionally, they can help you gradually return to your regular activities and sports to prevent recurrence of IT band syndrome.

Pang

Senior Principal Physiotherapist

He visits patients at River Physio, 79 Anson road, Core Collective Anson