1. ITB Syndrome . Kaitlyn – Physio
    ITBS: overuse injury to the lateral aspect of the knee, which is often found in runners. It is due to increased friction between the IT band and the lateral femoral condyle (a bony prominence and the bottom of your femur/thigh bone).
    The “Impingement Zone”:  when the knee is flexed/bent at around 30º (often in heel strike for runners) the IT band is tensioned at this point due to eccentric contraction of glute max and tensor fascia latae (TFL) which decelerates/slows down the leg⠀⠀⠀⠀⠀⠀
    Most Common Causes – Glute Medius: weakness in the hip abductor muscles (primarily gluteus medius), causing increased hip internal rotation (femur turning inward), and increased knee adduction or valgus (knee caving inward).
    Most Common Causes – TFL: Additionally, the TFL is a muscle that will try to overcompensate for glute med weakness; therefore, since TFL turns into the IT band, individuals will have increased tension through the band, causing more friction at the knee
  2. ITB Syndrome – Don’t Roll directly on the ITB – Kaitlyn – Physio
    –  I’m not a fan of foam rolling directly on the IT Band
    (1) ITBS, or IT Band Syndrome, is caused by COMPRESSION of a fat pad underneath the band at the knee
    – Usually due to lack of hip and knee strength and stability coupled with high training volumes and under-recovery
    – So if you have ITBS and a sensitive fat pad, we don’t need to add more compression with a roller
    (2) Rolling DOES NOT release fascia, realign anything, or break down scar tissue
    – It works by modifying inputs and outputs in the brain to reduce pain sensations or relieve feelings of tightness.
    – So you’re not releasing the band and since we are working on a neurological level, we don’t have to be ultra specific with where we roll.
    – So if rolling everything around the band gives us the same mechanism, why go add that compressive force?
    (3) Now, everything has context, and some will say that rolling on the band is 100x better.
    – Maybe it is for them, and if you absolutely want to roll on the band, I can’t stop you so I’ll just provide some guidelines:
    – Stay on the top 3/4 of the thigh and avoid the area by the knee. That goes for rolling the groove between the band and quad too.
    – Remember WHY we roll. It’s simply a quick way to feel looser or temporarily block a little pain.
    – You’re not breaking things down so quit trying to beat your body into submission.
    – And make sure you modify training load and do strength and stability work like I’ve shown you before to get to the root of the problem.

Comments are closed.