QUICK SOLUTIONS FOR ILLIOTIBIAL BAND SYNDROME

ITBS is the most common cause of lateral knee pain in all runners

ITBS is also common among cyclists, aerobic participants,and other
recreational and competitive athletes.

The primary cause of ITTBS is from recurrent friction of the ITB over 
the
lateral femoral epicondyle.

Numerous factors have been related to ITBand Syndrome:
Higher weekly mileage over 30 miles
greater percentage of running on a track
weaker knee flexion, extension, and hip abduction
weaker deceleration capability

Symptoms:
The main symptoms of ITBS is sharp pain or burning sensation  on the
lateral aspect  of the knee.
Runners often note that they begin running pain free but begin to 
develop symptoms over time.
As pain progresses,stairs or even walking becomes difficult.
The pain may vary in location from more proximally in the gluteus 
medius to the distal attachment point on the tibial turbercle
Different Diagnosis injuries that may be confused with ITB 
include patellofemoral pain ,meniscal tear, and patellar tendonitis.


The treatment phase is multi-faceted and begins with eliminating 
activities
that cause the condition. 


ICE

itBand Stretching - (one leg behind other and leaning in opposite
direction)

Assisted stretching 
Functional Strengthening = Bench step downs - holding proper form

Standard Strengthening: Side lying hip abduction

Standing hip abduction w/ Bandoor cables

Cardio Vascular X-Training: The ideal models of CV Training limit knee
flexion to less than 30 degrees

30 degrees= eliptical
          =ski machine
          =swimming               
          =small stride stair climbing      

Return to running should begin with easy sprints and progress to gradually increased 
distance
running mileage increase on return from injury should be 5% per week.