BAND ON THE RUN

Pain is something all runners and dancers deal with occasionally and certain injuries are common to both these activities  A friend of mine told me she suffers from Iliotibial Band Syndrome, and this is one such injury that runners and dancers have in common.  This condition causes pain along the outside of the knee (where the inflammation is likely to occur) and makes flexion and extension of the knee painful.  Because this ligament is attached to the tensor fascia latae (TFL) as well as the gluteus medius it is advisable to focus on all of these areas to 'cover all your bases'.



WHAT IS THE ILIOTIBIAL BAND?

The iliotibial band (ITB) is the thickened tissue of the fascia latae and runs along the outside of your leg, stretching from the hip down to the knee.  It is attached to the TFL and gluteus medius.  The purpose of the iliotibial band is support the TFL and gluteus medius with abduction of the leg.  It is also used along with the gluteus medius for rotation of the leg.  



HOW DOES IT BECOME IRRITATED?

If the TFL and glutes are weak, the ITB becomes overworked. It can also become irritated by continuous rubbing across the femoral condyle.  Other factors that can contribute to ITB syndrome are pronation of the feet, rotation in the legs / feet and bow legs



WHAT CAN I DO TO FACILITATE THE HEALING PROCESS?

Both stretching and strengthening of the hip abductors will help decrease the work load given to the ITB.  Also deep tissue massage (with a pinky ball / tennis ball or foam roller) will release tension in the ITB, further facilitating the healing process.  For today I want to deal with deep tissue massage.  Deep tissue massage helps to release muscle tension, knots and break up scar tissues which can affect the lengthening ability of the muscle.  Don't forget to breath during the sessions and to really try to relax.  The density of the equipment is really important.  If the balls or foam rollers are too dense (hard) they could hurt you, so try find ones that have a little give (I use tennis and foam ballistic balls).

Pinky Ball / Tennis Ball Massage

Place the ball over the affected area and apply as much or as little pressure as you slowly roll it.  Initially it may be very sensitive, so ease up on the pressure.  What you are trying to achieve is to slowly release the tension in the tissue.  Remember to avoid bruised or swollen areas, and do do no more than 2 - 3 minutes at a time.  The best time to perform this is in the afternoon or at night when your hormones are at their highest level making stretching and relaxing more efficient.  Also  after a warm bath, when the muscles and tissues are warm.  You can also place the ball between yourself  and the wall (standing) and slowly roll it along and around the ITB that way.

Now move the ball to the surrounding muscles i.e. the gluteus and TFL and continue slowly massaging and releasing any tension in those areas.  The more you do this the more relief you will experience in these areas.  Should you wish to take this further, you can perform these same massages prior to your running or dancing activity to prevent soreness.

Foam Roller Massage

Lie on the ground with the foam roll underneath the outside portion of your thigh. Places just under your hip bone.  You want to have three points of contact on the floor (see picture) by placing the same side elbow (or hand) and the opposite foot on the ground.  Press and roll back and forth over the outside portion of your thigh. Slowly working it down to just above the knee.  This may take several tries as it can be very painful.  So take is easy!  Roll for 30-60 seconds and then switch legs. To increase pressure, take your opposite leg off the floor and stack it on top of the opposite thigh (only one point of contact).

I hope this helps aid you in your recovery!  Good luck.