ITB Iliotibial Band
What is ITB Iliotibial band pain?
• Excessive friction between the Iliotibial band and the knee or hip
• Most commonly occurs on the outside of the knee but can also appear at the hip joint
• ITB syndrome is one of the most common running related injuries
What are the causes of ITB Iliotibial pain?
• Anything that causes the leg to bend inwards or outwards, stretching the ITB against the femur.
• Overpronation, low arch foot type, incorrect footwear and excessive wear patterns on trainers
• Supinated foot types and being bow legged will increase lateral knee motion effecting ITB
• Tightness of the ITB from lack of stretching
• excessive hill running (especially downhill's) and running on cambered or uneven surfaces
• Cycling with poor bike set up and incorrect cycling shoe fitting
• Muscle imbalance above the knee and increased knee instability
What are some of the symptoms?
• Pain is often worse after running, pain may not be present until mid-way through a run
• Near the ITB insertion is a bursa sac that becomes inflamed due to excessive friction
• A severe sharp pain which appears on the outside of the knee, below the muscle on the outside of the thigh.
How can Footpro help with ITB Iliotibial pain?
Step 1 - Gait Analysis and Footscan
Your current footwear functionality is the firstly tested using treadmill Motion / Gait analysis. This is achieved by recording you running on the treadmill at an appropriate speed while wearing your current trainers. Level of cushioning, support and excessive wear patterns are the primary focus. A second, barefoot recording is then taken to analyse true foot function. Both recordings are then used to analyse foot, ankle and knee tracking. Hip stability and pelvic alignment can also be observed.
Following on from the gait analysis, pressure mapping or foot scanning both standing still and dynamically enables our technicians to analysis posture, foot angles, foot type, pressure and foot timing. Bilateral motion of the knee, asymmetric leg angles, excessive toe out angles, symmetry of arch height and irregular foot timing are common foot scanning results.
Step 2 - Custom Moulded Insoles
Custom moulded insoles will support your feet, aid shock absorption and improve lower limb alignment. Improving alignment will reduce torsional forces and bilateral motion through the knee. This in turn will reduce the work load of the ITB. The custom insole is full length and made of semi rigid thermo mouldable materials. The shock absorbing qualities of the custom insoles will help conserve energy and also provide a platform for the foot to help strengthen itself. Semi rigid custom insoles are designed to accommodate your foot requirements and not restrict natural foot characteristics.
Step 3 - Footwear
Footwear prescription is based on the need for support, cushioning and Chosen activity. Foot size is measured and the appropriate trainers are tested using treadmill gait analysis systems. Each test shoe is recorded and analysed to determine which model of shoe is most suitable. The technologies of the shoe are important but only discussed once shoe functionality is selected.
A Wrong or improperly fitted footwear are the cause of many ITB Iliotibial. Old and excessively worn trainers can also affect our biomechanics and increase stress in the ITB.
Making sure the functionality of the shoe suits your foot type is a top priority for Footpro. The footwear solution is a vital key in the fitting process as it is the connection between the body and ground. Shoe choice will closely relate to muscle activation, posture and impact absorption. At Footpro we take the ‘ground up approach' and consider your feet and footwear as the vita link between you and the earth.
Upper leg strengthening and stretching is also important. Corrective exercise with a sports professional and personal trainer will help with improved core stability and general strength.
