What is iliotibial band friction syndrome? How to prevent it?

Iliotibial band friction syndrome (running knee)

What is the iliotibial band?

Iliotibial band is a connective tissue tendon that extends from the hip and covers the outer side of the knee joint to the lateral surface of the tibial bone. It connects muscles such as gluteus maximus, tenscis fascia lata muscle and other muscles. It is one of the important structures to fix the knee joint. Its function is to hinder internal rotation of the tibial bone, straighten the knee joint and make the hip joint abrupt.

When tightening the thigh muscles with force, the iliotibial band can be touched on the outer side of the thigh.

In the iliotibial band and There is a bursa between the lateral epicondyle of the femur (the lateral protrusion of the knee joint) to lubricate the sliding of the iliotibial band and reduce its friction with the femur.

What is iliotibial band friction syndrome?

Iliotibial band friction syndrome often occurs in bicycles, long-distance running and race walkers. The main reason is excessive friction between the iliotibial band and the lateral epicondyle of the femur, resulting in the occurrence of inflammation of the ligament or bursa. The main symptoms are swelling and pain.

Because the iliotibial band passes through the femur, it is easy to contact the femur. External upper ankle. When the knee joint is straightened and flexed, the iliotibial band will slide across the outer upper ankle of the femur. When it is flexed about 20-30 degrees, the friction on the iliotibial band will be the greatest.

The excessive friction will cause inflammation, and the sliding of the iliotibial band is hindered, causing pain during movement.

How can it lead to the occurrence of iliotibial band friction syndrome?

*Iliotibial band friction syndrome is mainly due to poor training habits and/or anatomical abnormalities and other factors, which together cause excessive pressure on the iliotibial band Cause.

*Insufficient warm-up exercise and tidy-up exercise.

*Increase the distance and duration of the training too quickly.

*Anatomical abnormalities, such as "O" legs, flat-bottomed feet, heel or foot volute, bilateral lower limbs not equal length, tibial internal rotation, too developed thigh muscles or too tight iliotibial band, etc.

*Excessive exercise shortens the iliotibial band.

**Abductors such as gluteus medius are too weak.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

Related recommendations:

Is high-intensity interval training suitable for everyone? Is it harmful to the body?

Three basic training functions - number of times, number of groups, rest between groups

Important fitness skills - sinking shoulders? How to sink

For long-distance runners:

The incidence of iliotibial band friction syndrome is higher than that of sprinters. The reason may be because long-distance runners have obvious and long-term heelings. Period and upright period. When the foot is on the ground, the knee joint is usually flexed about 20 degrees, which makes the iliotibial band most susceptible to friction with the outer upper ankle of the femur. Running on accumulated, protruding or oblique surfaces, such as sand dunes, makes the legs slightly bent inward, causing the iliotibial band to be extended and pressed towards the femur. In addition, wearing running shoes with excessive wear on the outside of the heel is also one of the reasons.

For cyclists:

The main reason is the continuous high frequency pedaling and increased friction during high knee volutes. Also, bicycle matching is inappropriate, such as seats Too high, incorrect frame angle, pedaling too inside or rotating, etc. can also increase the pressure of the iliotibial band.

The pain of iliotibial band friction syndrome

The typical symptoms are local pain at the most prominent part of the outside of the knee during movement, with a clear position and relieved after rest. Some athletes may show extensive pain on the outside of the knee due to severe inflammation, and may even occur during rest.

*The pain in the outer ankle or around the femur is mainly stinging.

*The pain in running is aggravated, especially when going downhill.[Because the quadriceps muscles during downhill (front Square thigh muscles) are in a state of centrifugal contraction, which increases the muscle burden, and the tension of the fascia near the knee joint also increases]

*The pain is most obvious when the knee joint is flexed by 20-30 degrees or is straightened.

*The strength is reduced during hip abduction.

*When the bursal inflammation is severe, the pain will even radiate to the outside of the thigh and the calf and cause a bounce.

How to prevent and treat iliotibial band friction syndrome?

*Add adequate warm-up and tidy up before and after any physical activity or exercise.

*Rest - Avoid stimulation that causes pain, run downhill.

*If swelling occurs, R.I.C.E. can be treated (rest, ice compress, bandage and pressurize and elevate the affected limb).

*Iliotibial band stretching can effectively prevent pain recurrence.

*Self-pressing and grinding are also of great help to relieve excessive tension of the iliotibial band.

*Look at a professional exercise trauma doctor.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Is high-intensity interval training suitable for everyone? Is it harmful to the body?

Three basic training functions - number of times, number of groups, rest between groups

Is it important to be a fitness skill - sinking shoulders??How to sink