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    Illiotibial Band Syndrome

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    Cristina Fernandez
    The document provides a treatment protocol for iliotibial band syndrome, including stretches and strengthening exercises to address inflammation and irritation of the distal iliotibial tendon. The protocol involves protection, rest, ice, compression, and elevation initially, followed by a progression of stretching, strengthening, and functional exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Illiotibial Band Syndrome

    Uploaded by

    Cristina Fernandez
    84 views4 pages
    The document provides a treatment protocol for iliotibial band syndrome, including stretches and strengthening exercises to address inflammation and irritation of the distal iliotibial tendon. The protocol involves protection, rest, ice, compression, and elevation initially, followed by a progression of stretching, strengthening, and functional exercises.

    Original Description:

    ILLIOTIBIAL BAND SYNDROME

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    The document provides a treatment protocol for iliotibial band syndrome, including stretches and strengthening exercises to address inflammation and irritation of the distal iliotibial tendon. The protocol involves protection, rest, ice, compression, and elevation initially, followed by a progression of stretching, strengthening, and functional exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    84 views4 pages

    Illiotibial Band Syndrome

    Uploaded by

    Cristina Fernandez
    The document provides a treatment protocol for iliotibial band syndrome, including stretches and strengthening exercises to address inflammation and irritation of the distal iliotibial tendon. The protocol involves protection, rest, ice, compression, and elevation initially, followed by a progression of stretching, strengthening, and functional exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The document discusses treatment protocols for iliotibial band syndrome including stretching, strengthening, and functional exercises.

    The document recommends stretches like the hip flexor stretch, abductor stretch, hamstring stretch, sidelying IT band stretch, and C stretch for the IT band.

    The document recommends strengthening exercises like straight leg raises, hip abduction with foot externally rotated, fire hydrant position, hip circles, and standing squats with hip abduction.

    PrincetonUniversity

    Athletic Medicine

    Illiotibial Band Syndrome Protocol


    Treatment includes activity modification, stretching, and strengthening
    the affected limb. Immediately begin using:

    Protection
    Consider using a knee
    immobilizer for the first
    12 days if painful when
    walking.

    Rest
    You should rest from all
    activities that cause pain
    or limping. Consider using
    crutches until you can walk
    without pain or limping.

    Ice
    Place an ice bag on the
    distal knee, or proximal
    hip (wherever painful) for
    1520 minutes, or use an
    ice bath if available 35
    times a day for the first
    2472 hours.

    Iliotibial band syndrome (ITBS) is the result of inflammation


    and irritation of the distal portion of the iliotibial tendon (see
    illustration) as it rubs against the bursa that lies underneath
    the tendon and lateral femoral condyle (outer part of the thigh
    bone at the knee), or less commonly, the greater tuberosity
    (outer part of the thigh bone at the hip). This overuse injury
    occurs with repetitive flexion (bending) and extension
    (straightening) of the knee. This could also occur because of a
    lack of flexibility of the ITB, which can result in an increase in
    tension on the ITB during activity.
    When experiencing these problems with your knee, its
    important to find ways not to keep it irritated. Occasionally, the
    injuries start with a clear-cut onset, like stepping in a hole or
    falling on your knee. Usually though it feels like it comes out
    of nowhere. This means that youve been gradually creating
    the injury over a longer period of time like a few days or
    weeks. Something that you do during the day sets it off, but its
    commonly very hard to figure out was exactly is the aggravating
    activity. Nonetheless, youve overdone it. Try not to worry if you
    cant figure out exactly why your knee got sore. That may not
    be necessary to determine in order to get better.

    Compression

    Elevation

    Wrap an elastic bandage


    from mid-calf to mid-thigh,
    using even pressure. Wear
    this if swelling is noticed
    until it decreases.

    Make sure to elevate the


    knee above heart level until
    swelling subsides. Always
    be sure to ice your knee
    down after you complete
    your exercises using either
    immersion in ice bath, or
    wrapping a bag of ice.
    Apply for 20 minutes.

    The more often you make your


    knee sore, the longer it will take
    to get better. The inflammation
    seldom builds up to a level where it
    keeps you in bed, so its tempting
    to keep up and about on it. This
    may keep it stirred up. Try to
    avoid all the activities that make
    it sore, i.e., sitting with your knee
    bent for a long time, walking a
    lot, going up and down stairs, or
    From Netters Sports Medicine
    exercising. While it doesnt
    cause more damage, it does
    keep the inflammation from going away. You may find it helpful
    to sit with your knee straight or get up and move around
    occasionally. Also, try stairs one step at a time using your
    uninjured leg. These knee injuries can be very stubborn before
    they get better. The sooner you stop aggravating it, the sooner
    you can get back to the activities you like.

    The first phase of exercising begins with these stretches:

    Quadriceps stretch

    Using a towel, or band, lie on your stomach, attach the band to affected
    foot, and pull your heel to your butt. Hold this stretch for 1 minute. Repeat 3
    times.

    Hip flexor stretch

    Kneel with affected knee on the ground, same side arm goes back causing
    pelvis (hips) to shift forward, and back to extend. Hold for 2030 seconds.
    Repeat 3 times.

    Abductor stretch

    Prop the inside of your ankle up on a table, lean into the side youre
    stretching. Hold for 2030 seconds. Repeat 3 times.

    Hamstring stretch

    Prop the back of your heel up on a table, keep your back straight, and lean
    forward at the hips. Hold for 2030 seconds. Repeat 3 times.

    Dynamic hamstring stretch

    Lie on your back, reach hands behind your knee, keep knee at 90-degree
    angle, and kick up until you feel stretch. Repeat 1520 times each side.

    Sidelying ITBand stretch

    On your side, using a towel or band, pull foot back as if stretching


    quadriceps, and use the opposite foot to push down on distal part of leg.
    Hold this stretch for 1 minute. Repeat as needed

    C stretch for ITBand

    Standing, place affected leg behind the good leg, and lean away. Hold for
    2030 seconds. Repeat 3 times.

    Glute stretch

    Prop the outside of your ankle up on a table, make sure leg is at 90 degrees,
    keep your back straight, and lean forward at the hips. Hold for 2030
    seconds. Repeat 3 times.

    Begin these strengthening exercises once you have completed and feel
    comfortable with the stretching protocol:

    Straight leg raises in all 4 directions

    Lie on your back, bring your foot toward you so quadriceps muscle is
    contracted and knee is straight, raise leg up toward ceiling into hip flexion.
    Repeat this on your side for hip abduction, opposite side for hip adduction,
    and on your stomach for hip extension. Do 3 sets of 15 in each direction.
    As this gets easier, you can add weight, or add repetitions.

    Hip abduction with foot externally rotated

    On your side, with knee straight (quadriceps contracted), raise your leg into
    hip abduction with leg slightly back, and point your foot towards the ceiling.
    Do 2 sets of 15.

    Fire hydrant position

    On your side, flex hip, and bend knee to 90 degrees, then lift leg upward
    towards ceiling. Do 2 sets of 20.

    Hip circles

    On your side, with knee straight (quadriceps contracted), complete 20 circles


    to the right, and 20 circles to the left.

    Standing squat with hip abduction

    Begin with a standing squat and add leg lift out to the side. Do 3 sets of 10.

    Begin these functional exercises when you have successfully completed and feel
    comfortable with the strengthening exercises:

    Sidelying bicycle

    On your side, flex hip with knee bent, extend knee, and bring hip into
    extension. Repeat 5 times. On your side, extend hip with knee straight, bend
    knee, and bring hip into flexion. Repeat 5 times.

    Standing hip abduction/adduction on box

    Standing on a box, with affected leg off the end, bring leg out while
    pointing toe, and bring leg in while flexing foot. Do 3 sets of 15.

    Alternating lunges

    Standing, lunge forward alternating right and left leg.

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