Running doesn’t come without some aches and pains. But when you get a sharp pain—in your hips,knees或ankles-it可能时间breather.
One of the most common sources of疼痛for runners and even those new to exercise is iliotibial band syndrome or IT band syndrome.
“The iliotibial band, or IT band, is a strong, thick and fibrous tissue which runs along the side of the thigh from the outside of the hip down to the outside of the knee,” said利亚·希里尔（Leah Hillier）, MD, a sports and exercise medicine doctor and family physician atBanner - University Family Medicine Clinic. “The band is attached to multiple muscles on the side of the pelvis, which work to stabilize the pelvis in standing, walking and running and are critical for knee stability and lower limb movement.”
How does IT band syndrome occur?
When you bend and extend your leg, the IT band moves over the outer lower edge of your thighbone. But with repeated bending and extending of the knee, this movement of the IT band may irritate surrounding tissues, causing pain in the knees or hips.
“Most of the issues we see with the IT band are overuse injuries—repetitive motion—combined with poor biomechanics,” Dr. Hillier said. “While poor movement patterns/techniques and being超重are contributing factors, the unifying cause usually can be traced back to poor muscle balance and strength around the core of the body.”
Who is most at risk for IT band syndrome?
Unlike many overuse injuries, IT band pain afflicts seasoned runners almost as much as beginners.
希里尔博士说：“那些不逐渐增加培训的人突然开始长途跋涉的人特别有风险。”“但是我也看到了那些改变了训练表面的跑步者，例如在跑步机上跑步后移出外面，或者只是在道路的一侧跑步，在稍微倾斜的人行道上跑步。”
IT症状综合征的症状
IT症状综合征症状的常见描述是在一个或两个膝盖的外部燃烧或疼痛，随着活动的进行而变得更糟。在活动后的几个小时和几天内，它通常会继续受到伤害或恶化。偶尔会有膝盖运动有咔嗒声或折断感。膝盖会在膝盖外侧的触摸上柔软，通常被描述为灼痛。
“这不会导致广义swellingin the knee, so if this is present, there is likely another diagnosis other than or in addition to the IT band problem,” Dr. Hillier said.
Pain can also be felt in the hip, known as greater trochanteric bursitis. This is most common in older adults and women and being overweight is a significant risk factor as well. It can be particularly painful while lying down on your side and can be worse with walking, stair climbing, squatting and after sitting for a while.
Treating IT band syndrome
如果您发现乐队的疼痛，这是一个好兆头，您应该休息并放慢速度 - 跑步更少或根本不运行。Hillier博士说：“对IT频段问题的处理通常涉及一定程度的活动修饰，这正在改变患者参与的体育活动。”
Hillier博士建议如果您遇到痛苦，请尝试以下操作：
- Take anti-inflammatory medications and ice the area to reduce inflammation
- Run on a flat surface
- Engage in physical therapy to strengthen and balance the function of your core and pelvis
- 泡沫沿着IT带和外臀部和臀部的肌肉滚动
“Occasionally, we can inject the area of pain with a steroid to decrease pain and inflammation, but this may only be a temporary solution,” Dr. Hillier said. “In absolute worst-case scenarios, surgical intervention could help—but this should be a last resort after exhausting all options.”
Tips for reducing your risk for IT band syndrome:
- Run on a flat surface
- Foam roll every day for a few minutes
- Strengthen your glutes and core
- Regularly replace your shoes
- If you run on a track, run in both directions
- Start a new exercise routine slowly and gradually
您在IT乐队中遇到痛苦吗？不要等待。安排约会orthopedic or sports medicine specialistto beevaluated. To find a Banner Health specialist near you, visitbannerhealth.com.
