Iliotibial band syndrome (ITBS or IT band syndrome) is an overuse injury of the connective tissues that are located on the lateral or outer part of thigh and knee. It causes pain and tenderness in those areas, especially just above the knee joint. It's often associated with running, cycling, hiking and weight-lifting.
To help prevent IT band syndrome, you can:
- Stretch, warm up and cool down- Run on flat surfaces- Replace your shoes regularly- Stretch your IT band, hip muscles, thigh muscles and hamstrings often- Use a foam roller to relax your IT band
The Kinesio Taping application we are showcasing today is designed for support and stability of ITB injuries due to overuse:
Directions:
Measure and cut 1 I Strip from just below the knee to the hip bone. Remove a small section of the paper backing from the anchor of the Strip and place anchor on the outside of the leg, just below the knee with no tension Without stretching the tape, peel away the paper backing and apply the strip over the IT Band, ending without tension at the hip. Rub the tape to activate the adhesive Optional Strip: Measure and cut 1 I Strip. Tear paper backing in the centre of the tape and apply 10% - 15% tension, placing directly over the area of pain. Lay down the ends without tension. Rub the tape to activate the adhesive.
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