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What to do now?

Part of being a runner is dealing with injuries. We have seen a lot of IT Band Syndrome this year and it's considered to be one of the most frequently reported running injuries. The IT Band is a thin, fibrous tissue on the outside of the thigh that stretches roughly from the hip down to the knee. It plays a fundamental role in stabilizing the knee while you run and can become inflamed/irritated since it moves from behind the femur to the front of the femur during running and walking motions. Basically, as it slides back and forth across the outside of the thigh while walking and/or running it causes friction with surrounding tissues which may lead to discomfort and injury. Knee pain is the primary symptom due to inflammation as the iliotibial band slides across the femoral condyle on the outside, or lateral, aspect of the knee. Pain is most severe with the heel strike of walking or running and may radiate from the knee up the leg to the hip. Pain may also be felt with knee flexing, especially going up or down steps. Upon examination, we often find in our office there is a muscle imbalance from the opposite side or radiating from the glutes. If left untreated, besides the leg/knee hurting, it may go to the spine causing disc bulges or chronic pain. There are many causes to IT band syndrome; altered foot function, decreased glute function, weak or inactive hamstrings; as well as muscle tightness of quads/hamstrings and calves.
Some non-biomechanical causes could be improper running technique, worn out or improper running shoes, hill running, uneven running surfaces, and/or increasing your mileage too quickly.
Stretching exercises to reduce muscle imbalance and help stabilize the leg, as well as foam rolling are the best way to prevent IT Band issues. The second recommendation is strengthening the hip stabilizers (glutes) and proprioception of the ankle. Thirdly, evaluating your arches or pronation of the ankle are recommended--orthotics may be beneficial. And finally chiropractic adjusting to restore proper motion. In our clinic we utilize the Graston Technique, Kineseo Taping, acupuncture, soft tissue work, and other modalities to treat the pain and prevent it from recurring. Being active ourselves we understand the importance of maintaining optimum health in order to maximize athletic performance and prevent injuries. Watch for future articles on various topics affecting runners. If you have any questions feel free to contact our office River Valley Chiropractic, 261.1999. Our website is www.chirorivervalley.com and our email address is chirorivervalley@gmail.com. Kent and Shelley Miskimen

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