T Nation

iliotibial band syndrome

ITBS, lateral knee pain, anyone have this? i was told that the reason i get this more often than most is i have a ‘slight’ bowing of the knees, which puts alot more pressure on the outside of the knee (that tibial ligamant thing).

anyone have this and work through it? it comes and goes with me, but just today out of nowhere it came again and im starting to get pissed.

for anyone that gets this lateral knee pain here’s a website that has some info: http://www.pponline.co.uk/encyc/0814.htm

"Squats can be performed in a range of motion that will avoid pain - ie from standing to a bent knee position of 30?. (ITBS pain usually occurs at 35? flexion.) Back squats, assisted by a partner, can be performed on a Smith machine, moving from a bent-knee position of 90? to a semi-erect position of 45-30? of knee flexion, which avoids the painful portion of the range of motion.

i sometimes get this when i squat & dead, the doctor said not to worry to much about it (this was a long time ago)… but do any of you happen to know of any serious injuries associated with this, for example, someones knee RIPPING IN HALF AND THE LIGAMENT EXPLODING? if so please reply!

need some insight

cya :-----)

t-mag needs an injuries forum… just search back pain and you’ll see what im talking about

iamnobody, stop by and post your question on the ART Case Study thread I started. I talked with Dr. Gregg about one of my runners who has problems with tight IT bands. ART can definitely help.

tampa what is ART? I’m new to the site and have seen it quite a bit.

natbb04, ART is Active Release Technique. It’s a type of soft-tissue body work that “releases” adhesions between muscle layers. It reduces/eliminates pain and increases ROM.

Read through the titled posts on the Training & Nutrition forum and you’ll see a post called “ART Case Study.” That thread/post outlines my experience with ART.

Welcome to the forum!!! (grin)

thanks Tampa Terry
I’ve had active release used on my shoulder, and didn’t realize it was ART

I had ITBS for a short while. Mine was a result of running. I would go from running with no pain to excruciating pain in four strides. Walking was fine as was sprinting but jogging more than 400m was not possible. I tried stretching and it helped a little.

Eventually I found the cause on my own. I have neutral to slightly pronated (turn inward) feet. Recently more and more shoe manufactures (especially Nike) are making shoes that have medial (inside edge) support to counter over-pronation. With these slightly supported shoes my foot was rolling just enough to the outside that it was stretching my ITB. These shoes were not even “support” shoes but what are considered “neutral gait” shoes. I bought a cheap pair of super squishy running shoes that lacked any support whatsoever and voile, no ITB pain. In my first run with the new shoes I ran six times farther than I had in half a year.

ITB problems are common in runners. Pavel has said the Navy SEALs stretch their ITB’s religiously. Cyclists are also susceptible to ITB problems due to the repetition of movement and fixed position of clipped foot pedals.

Try ART, stretching, footwear, check muscle imbalances and joint alignment, etc. and you should find a solution.

I answered your question and concerns about ITB syndrome in the ART thread. Take a look