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Iliotibial (IT) Band Syndrome

INJURY

I just started running regularly again after a few weeks of limited running due to a cranky iliotibial (IT) band. The IT band is a rather large ligament that starts at the iliac crest and runs down the outside of your thigh, attaching to the shin bone (near your knee).

TRAVEL ESSENTIALS FOR YOUNG CHILDREN DECEMBER 22, 2015 BY JESSICA MORRISON LEAVE A COMMENT (EDIT) Traveling is one of the most important gifts I want to provide for my children. As the child of a commercial airline pilot, we traveled A LOT as children. I learned so much from seeing our country and other parts of the world, and I want my children to have the opportunity to do that too. That being said, traveling with younger children is not always easy (shocking I know!). Animal Planet Neck Support Pillow, Children’s Neck Pillow, Giraffe, Machine Washable, Soft and Plush, Brown ReTrak ETAUDFSHRK ReTrak Animalz Retractable Volume Limiting Children’s Headphones Harry Potter Coloring Book = Trailmaker Boys’ Shark Camo, Multi, One Size I have learned over our trips that there are some things that help make the trip a little easier for both kids AND parents. Here are some of my travel essentials for younger children: Bubble Bum booster seats— I discovered the portable Bubble Bum car seats a few years ago, and they have been a lifesaver when traveling! If you rent a car at your final destination, the add-on charge for car seats and booster seats can be exorbitant, and you can never really be sure what you’re getting. The Bubble Bum car seat is inflatable, so you can compress it for traveling and blow it up when you reach your final destination! Good kid headphones— Whether you’re pro screen time or not, faced with a long flight, comfy headphones for your child can go a long way! Keeping them entertained, while protecting their ears, can be a godsend! We like the ReTrak headphones because the boys think they are comfy, and I feel good about the fact that there is a maximum decibel level to protect their hearing! Bonus: they have a retractable cord. :-) Kids neck pillows— If you’re lucky, you child(ren) will fall asleep at some point on your flight. They have super floppy necks, so a good neck pillow can keep them propped up and sleeping. I love these little ones— they are just the right size and cute to boot! Coloring materials— Never underestimate the power of new coloring books and a fresh box of crayons. I like to go to our local Christmas Tree Shop or Michaels to stock up with the $1 ones, that way there’s no love lost if they get left on the plane! If your children are a bit older, there are some great more advanced coloring books (usually near the front with the mandala ones). My oldest son fell in love with the Harry Potter one! Child-size backpack— You have enough stuff to carry as it is, make sure you child has an appropriately sized backpack to fill with their own items (stuffed animal, books, small toy, coloring supplies). I think it’s a good idea to get them started at a young age being responsible for some of their own items. It’s also very helpful for making sure that they don’t pack too many items to take on the plane! What’s on your essentials list for traveling with young children?TRAVEL ESSENTIALS FOR YOUNG CHILDREN DECEMBER 22, 2015 BY JESSICA MORRISON LEAVE A COMMENT (EDIT) Traveling is one of the most important gifts I want to provide for my children. As the child of a commercial airline pilot, we traveled A LOT as children. I learned so much from seeing our country and other parts of the world, and I want my children to have the opportunity to do that too. That being said, traveling with younger children is not always easy (shocking I know!). Animal Planet Neck Support Pillow, Children’s Neck Pillow, Giraffe, Machine Washable, Soft and Plush, Brown ReTrak ETAUDFSHRK ReTrak Animalz Retractable Volume Limiting Children’s Headphones Harry Potter Coloring Book = Trailmaker Boys’ Shark Camo, Multi, One Size I have learned over our trips that there are some things that help make the trip a little easier for both kids AND parents. Here are some of my travel essentials for younger children: Bubble Bum booster seats— I discovered the portable Bubble Bum car seats a few years ago, and they have been a lifesaver when traveling! If you rent a car at your final destination, the add-on charge for car seats and booster seats can be exorbitant, and you can never really be sure what you’re getting. The Bubble Bum car seat is inflatable, so you can compress it for traveling and blow it up when you reach your final destination! Good kid headphones— Whether you’re pro screen time or not, faced with a long flight, comfy headphones for your child can go a long way! Keeping them entertained, while protecting their ears, can be a godsend! We like the ReTrak headphones because the boys think they are comfy, and I feel good about the fact that there is a maximum decibel level to protect their hearing! Bonus: they have a retractable cord. :-) Kids neck pillows— If you’re lucky, you child(ren) will fall asleep at some point on your flight. They have super floppy necks, so a good neck pillow can keep them propped up and sleeping. I love these little ones— they are just the right size and cute to boot! Coloring materials— Never underestimate the power of new coloring books and a fresh box of crayons. I like to go to our local Christmas Tree Shop or Michaels to stock up with the $1 ones, that way there’s no love lost if they get left on the plane! If your children are a bit older, there are some great more advanced coloring books (usually near the front with the mandala ones). My oldest son fell in love with the Harry Potter one! Child-size backpack— You have enough stuff to carry as it is, make sure you child has an appropriately sized backpack to fill with their own items (stuffed animal, books, small toy, coloring supplies). I think it’s a good idea to get them started at a young age being responsible for some of their own items. It’s also very helpful for making sure that they don’t pack too many items to take on the plane! What’s on your essentials list for traveling with young children?

 

What is Iliotibial band syndrome (ITBS) and how do you know if you have it?

ITBS is one of the most common running injuries.  It occurs due to overuse (nope not guilty of that one at all! ;-)!) IT band syndrome often manifests itself in knee band, so you may falsely believe you have a knee issue. Thankfully there’s an easy way to determine whether you are dealing with an IT band issue or a knee issue.

Bend your knee at a 45 degree angle (see picture below):

knee flexion
Knee flexion at various angles. (Image credit).

You will feel pain on the outside of the knee if it’s your IT band. If you are still not sure, you can visit your doctor for an MRI, which may show thickening of the ligament and inflammation.

What Causes Iliotibial Band Syndrome?

One of the biggest causes of iliotibial syndrome is overuse, and it doesn’t discriminate between beginning (too much too soon) and advanced runners. Other reasons you may develop IT band syndrome include any of the following: repeated running on cambered (banked) roads, running in shoes that need to be replaced, or running in the same direction all the time (i.e. track running). IT band syndrome seems to affect women more than men (women are 2x more likely to develop it).

How do you treat Iliotibial Band Syndrome?

The first thing I’m going to say (which you probably won’t listen to, since you’re a runner!) is to STOP for a while. I just took a few weeks off with my IT band issues, because I didn’t want it to get any worse. Now that I’m a bit older (and hopefully wiser!), I listen to my body. If something feels painful, I know stop right away. It’s just not worth pushing through the pain, when it could cause the injury to get that much worse.

If you want to avoid complete and total rest, do some cross training. Great cross training activities that won’t aggravate your IT band include cycling and swimming– when I’m injured, I love pool running (especially in place of a long run). Whatever you do, make sure it’s not causing you to feel any pain in your IT band.

 EPE Black High Density Foam Roller: 6 TriggerPoint MB1 Deep Tissue Massage Ball The Stick Travel Stick – 17 Inches – Standard Flexibility With Red Handles – Therapeutic Body Massage Stick – Potentially Improves Flexibility – Aids Muscle Recovery And Muscle Pain – Provides Myofascial Release

Foam rolling or using the stick can also help you release tension in your IT band. Try and stretch your iliotibial band after doing any release exercises. If you don’t have a foam roller, a tennis ball will work just fine. Stand against the wall or lay down on the ground with the tennis ball under the inflamed area. Use your body weight to apply pressure and massage the area.

Do  the best you can to help your body recover from the injury– practice good nutrition, get enough sleep, and avoid unnecessary stress (easier said then done, I know!). If the pain does not go away, make sure you see your doctor!

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