Treatment for IT band SyndromeTreatment for IT band Syndrome

Treatment for IT band Syndrome

If you like going for a run now and then, have been training for a marathon, or have started runs and walks more recently while gyms have been closed, it’s likely you’ve been feeling a pain on the outside of the knee, usually with some swelling and pain when you start to bend the knee. If this is the case, chances are you’ve developed ITB syndrome (Ilio-tibial band syndrome). Here are some tips for treatment. 

What is IT band Syndrome?

The IT band is a tissue that runs down the outside of your thigh, from the middle of your hip down to your knee. This tendon is essential for guiding and stabilising the leg in running movements, as well as when you’re moving down a slope.

When there’s weakness in the surrounding muscles, incorrect movement due to poor footwear or poor arch control in the feet, or if you’re regularly running for extended periods of time, this tendon can become fatigued and strained and develop ITB syndrome.

If untreated, this can lead to further injuries in the knee including patellar instability, meniscus damage and instability in the knee itself.

 

Taking care of your IT band

While it’s easy to think if we just stretch out the tendon and push through the pain that it’ll get better, it’s important to make sure we don’t disregard the problem but treat it properly. If you’re unfortunate enough to have developed this issue, the recovery can take between 4 to 8 weeks. Hence, it’s crucial to take care of your irritated IT band properly to ensure a smooth recovery and a pain-free return to running. 

To ensure you’re giving that tendon the love it needs, we’ve outlined a few ways to recover it quicker and more effectively and manage the pain.

 

Treatment for IT band syndrome

RICE

Rest, Ice, Compress, Elevate.

It’s a core principle of recovery but is especially pertinent when it comes to the IT band. 

  • Tendon issues are often due to overuse, so resting the IT band is essential.
  • Use a compression sleeve to stabilise the tendon and surrounding muscles
  • Apply an ice pack for 15 minutes a few times a day to reduce inflammation
  • Elevate the legs to boost circulation

 

Supports and insoles

While avoiding the knee for four to eight weeks sounds great in theory, it isn’t viable for most people who need to keep working and staying fit. By using knee support and/or insoles, you can give your body the best protection to keep moving and recover more quickly.

A compression brace that also uses gel support to soothe and relax the ITB is your best choice here. Try the GenuTrain P3

Wearing insoles that suit your movement while running can stabilise the arches and improve your running posture, not only helping protect your ITB but also improve your running in general.

Treatment for IT band Syndrome

Stretches, foam rollers and physio

Normal stretches and massages can feel nice but don’t often have much of an effect on the IT band itself. Using a foam roller can help to take the tension out and relieve the surrounding muscles, but to make sure you’re doing the most effective movements, here are 5 simple stretches that help

  • Side-lying leg raises
  • Cow face pose
  • Foam roller stretch
  • Seated spinal twist
  • Forward fold with crossed legs

In cases where the pain is particularly severe or you have other issues affecting the knee, it’s best to see a physiotherapist to tailor the treatment to your body. 

 

More Information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind products. Check to see if yours is included: Bauerfeind Private Health Insurance Inquiry

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

Similar Stories

Dive into the latest insights, tips, and trends to feel better, be better and do more.

ENGINEERED WITH YOU IN MIND TO FEEL BETTER, BE BETTER AND DO MORE

Empower your body, enhance your wellbeing. Our prevention and support products are medically proven to help you lead a more active, healthy, and pain-free life.

SOLUTIONS FOR A MORE PAIN-FREE LIFE

Find Relief

INVEST IN YOU AND YOUR RECOVERY

Road to Repair

TRAIN SMARTER, RECOVER FASTER & PERFORM

GET Proactive

FEEL INVINCIBLE WITH ATHLETES FIRST CHOICE

Be like a pro