Iliotibial band syndrome or ITB syndrome is a very common overuse injury, occurring when the iliotibial band - a thick band of connective tissue that runs from the outside of your hip to the outside of the knee - is tight or inflamed. Iliotibial band syndrome is very common in runners, but it may also happen in sports like cycling, football, and skiing. If you are a runner, you might be more likely to develop iliotibial band syndrome if you run:
On uneven or downhill terrain
In worn-out shoes
Lots of miles each day
Frequently in cold weather
The main symptom of IT band syndrome is pain on the outside of the knee, above the joint. Other symptoms include:
Aching in the outside of your knee
Pain that occurs up and down your leg
Redness on the outside of your knee
Feeling a click on the outside of your knee
Some of the most common ways to treat IT band syndrome include:
resting and avoiding activities that further aggravate the injury
applying ice
massage
anti-inflammatory medications
Kinesio Taping
Kinesio Taping Application Designed for support and stability of ITB injuries due to overuse, which can be related to muscle weakness, poor running technique and footwear. For this application you will need a roll of Kinesio Classic or FP tape. Both roll types can be purchased online on our website at: www.kinesiotaping.co.uk or through selected online retailers – including Amazon. Therapists can purchase the tape on our website at b2b.kinesiotaping.co.uk Directions: 1. 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 2. 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: 3. 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 Note: for a very painful case, the horizontal I strip may be substituted for 2 diagonal strips forming an ‘X’ over the area of pain
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