Iliotibial Band Syndrome is the second most common running injury next to Achilles Tendonitis.  This video and article will help you learn how to fix Iliotibial Band Syndrome.

There are many treatment options available to fix Iliotibial Band Syndrome (ITBS).  It is important to understand that the Ilitotibial Band is like a ligament versus a muscle. The reason this is important is ligaments heal much slower than muscle. The slow healing is frustrating to those that suffer from it and plays a role in it becoming chronic due to the patient constantly aggravating it.   Some Ilitotibial Band Syndrome treatments are less effective than others.  Some are more conservative than others and still some are more expensive than others.  Notice the color of the tendon.  It’s white.  This means it does not have a good blood supply.  Unfortunately everything you need to heal is in blood.  Strategies that increase blood flow will generally help heal Iliotibial Band Syndrome.

ITB causes stabbing pain in the lateral knee

ITBS causes stabbing pain in the lateral knee

Remove the Aggravating Variable to Fix Ilitotibial Band Syndrome

The first thing to do is remove the variable that is either causing your Ilitiotibial Band Syndrome or contributing to it.  For example; if running is irritating it and you keep running it will worsen and may lead to permanent damage of the Iliotibial Band.   Proper diagnosis is critical as Runner’s Knee, Chondromalacia and stress fractures are commonly misdiagnosed as Ilitotibial Band Syndrome leading to poor and ineffective treatment suggestions.

Running will worsen ITBS

Running will worsen Iliotibial Band Syndrome

Rest to Fix Ilitotibial Band Syndrome

Rest from activity, especially those activities that require running, jumping, hiking as these will aggravate Iliotibial Band Syndrome.  No amount of ice or Ibuprofen will help if you continue to not rest and aggravate your Iliotibial Band Syndrome (ITBS).

Do I need Crutches to Fix Iliotibial Band Syndrome?

It is not usually necessary to be non-weight bearing for an extended period.  Casting or other devices that immobilize the Ilitotibial Band for an extended period may be counter-productive.  There are various therapeutic interventions that can significantly reduce the pain associated with running. These include, compression bracing, stretching, strengthening orthotics, self massage (foam roller), myofascial release, ultrasound, proper shoes and orthotics.

Try Getting new Shoes to Fix your Iliotibial Band Syndrome

Sometimes change is good.  By changing shoes you might change how your foot interacts with the ground.  This in turn will affect the amount of rotation and torque at your knee which may be causing your Iliotibial Band Syndrome.  There is no such thing as the “right shoe” or a shoe that is specifically designed to combat Iliotibial Band Syndrome.  Common sense would dictate that if you were going to try new shoes to purchase a new shoe that is dramatically different to what you are currently wearing.  Consider a rocker bottom shoe like a Hoka or a zero drop shoe like an Altra for example.  If you live in San Diego go to Milestone Running Shop for your shoes.  You will not be disappointed.

Over the Counter Orthotics can help Fix Iliotibial Band Syndrome

Over the counter orthotics are a cheap and sometimes effective method of treating Iliotibial Band Syndrome.  If the over the counter orthotic is going to have a chance at being effective it must have a supportive, flexible arch support and be comfortable.  If the orthotic is too stiff, hard, uncomfortable and irritates your foot you will not be able to wear it and it will not help your Iliotibial Band Syndrome.

over the counter orthotics

Over the counter orthotics must have flexible but supportive arches

Custom Orthotics to Fix Iliotibial Band Syndrome

Custom orthotics can be an effective treatment to fix Iliotibial Band Syndrome.  To be effective, they must fit into your shoes, be comfortable and have a flexible, supportive arch as part of the custom orthotic design.  Proper height, density and flexibility of the custom orthotic is critical to it being effective.  If you have custom orthotics that are uncomfortable, do not fit into your shoes or aggravate your feet or your Iliotibial Band Syndrome you will be unable to heal. If you have an uncomfortable or ineffective pair of custom orthotics they may be able to be modified for a fraction of the cost compared to buying