IT band injuries have been known to plague runners. The IT band get’s a ton of press for being the cause of your pain. This isn’t the case however as the IT band is ALWAYS the victim!
The main job of the IT band is to provide support in stabilizing the knee. When you beat up your posterior chain, which includes the hamstrings, the IT band has to work over time to provide more knee stability. The IT band isn’t well suited to stabilize the back of the knee and will become sore, sensitive, and tight with overuse.
IT band symptoms are always secondary, often due to a problem in your hamstrings. Once your hamstring is beat up the IT band must work over time to stabilize the knee in instances like when your foot hits the ground during gait. IT band issues are often a warning signal that your knee is vulnerable to injury.
If you are experiencing IT band symptoms and foam rolling, stretching, or exercise isn’t helping the situation perform these two tests to make sure you are not susceptible to further injury.
1. Standing Toe Touch: Standing with feet shoulder-width apart, you are going to bend over as far as you can without experiencing any pain or tightness. Your fingers should be able to touch the ground. If you “haven’t ever been able to touch your toes” it is no wonder that your IT band has finally started acting up on you.
2. Straight Leg Raise: Laying down with your painful leg straight and opposite leg bent. Next raise your straight leg up as far as you can without lifting the opposite leg, or lower back, off the ground. Your leg should be close to pointing straight up in the air at 90 degrees.
If you have pain or limited range of motion with either of these two tests it is likely that you have adhesion. Adhesion is very common in adult athletes as a result of training and overuse. It is the most under diagnosed condition in the body. Fortunately adhesion is highly fixable if diagnosed and treated by a professional.
Contact us today and break free from pain. Your body will thank you.
Scott King, DC
Novo Soft Tissue