Dana Osborne
What Is the IT Band or ITB and Why Does it Cause Me Pain. Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB).
But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road. First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. Iliotibial band syndrome. Definition[edit] Symptoms[edit] ITBS symptoms range from a stinging sensation just above the knee joint, to swelling or thickening of the tissue in the area where the band moves over the femur.
The stinging sensation just above the knee joint is felt on the outside of the knee or along the entire length of the iliotibial band. Meralgia Paresthetica - Pinched Nerve in Thigh. Meralgia paresthetica is a condition that can cause burning pain over the front and outside of the thigh.
There is a nerve that passes just over the brim of the pelvis and down the outside of the thigh. This nerve, called the lateral femoral cutaneous nerve, supplies the brain with information about sensation over the front and outside of the thigh. What causes meralgia paresthetica? Meralgia paresthetica is the condition that is caused by compression of the lateral femoral cutaneous nerve. There can be a number of causes to this problem, but it is frequently seen in pregnancy, individuals who suddenly gain weight, patients who wear tight clothing or belts, and some other conditions.
What are the symptoms of meralgia paresthetica? If simple measures do not relieve your symptoms of meralgia paresthetica, then a cortisone injection around the nerve may be helpful. What Does A Burning Sensation In The Thigh Mean? On an average day, most people experience minor aches and pains of some kind.
Burning pain tends to be a sensation that gets your attention, whether you are in the middle of your running workout or sitting at your desk. Burning pain in the back of your thigh often points to nerve pain and should be checked out by your doctor. Meralgia paresthetica is the technical term for burning pain that affects the outside of the thigh. Burning thigh pain, as the condition is commonly called, is the result of the compression of the lateral femoral cutaneous nerve, or LFCN, in your leg, according to the American Academy of Orthopaedic Surgeons. Stretching and Strengthening Exercises for Iliotibial Band Syndrome. In the May 2004 issue of Running Times Magazine, Brian Fullem examined the causes of iliotibial band syndrome in runners and considered various treatment options.
The photos that follow depict a number of effective stretches and exercises that can help runners beat this common injury. All photos below assume that it is the right leg that is the injured leg. Repeat all stretches 3-5 times, 3 different times a day. With all these stretches you may feel it more up near the hip as opposed to down lower where you may be experiencing pain; this is normal. Foam RollerRoll your injured leg over the foam roller, add more time gradually each day to help mobilize your tissues and break up scar tissue.
Single Leg Balance and StrengtheningMay start just balancing on one foot when brushing your teeth. IT band Friction Syndrome. The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh.
The gluteal muscles and the tensor fascia lata muscle attach to the top, and the lower part attaches to the tibia, just below the knee. It functions primarily as a stabilizer during running and can become irritated from overuse. Runners will usually describe pain on the outside part of the knee or lower thigh, often worsened by going up or down stairs, or getting out of a car. Predisposing factors for the development of IT band inflammation include training error and abnormal biomechanics.
Some runners make the mistake of only running on one side of the road. Treatment consists of relative rest, ice massage, addressing any biomechanical or training errors, and gentle stretching . Prevention of the IT band syndrome is achieved by running on a level surface or alternating directions on the road, a balanced approach to training which allows for rest and recovery, and preventive stretching. Return.
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