Do not walk in bare feet or in flip flops while there is inflammation. You need to walk in good sneakers that are always fitted for your foot. Treatments for IT Band Syndrome and IT Band tendinitisįootwear is the easiest thing to change and correct when dealing with IT Band issues. Therefore, while we must consider this a factor in IT Band issues, this is the last thing that we need to fix. And if you try to force change to your running form without strengthening and loosening up your muscles, you will find that you will develop more problems than just the IT Band tendinitis. The reality is if you have weakness or tightness in your muscles you will not be able to fix your running form. I hate to mention this because this is the first thing people like to focus on fixing if they have IT band symptoms. Tightness of the hips, the hamstrings, the Achilles, the foot, all can cause the IT Band to work harder, therefore causing irritation and making it painful. Weakness and tightness generally go hand in hand which is why I noted earlier that there usually is more than one cause of the IT Band tendinitis. It is important that no matter what the sport is that you do, even if it is just for recreation, that there be a strength training component combined with the cardio. This overuse can cause irritation and this irritation causes IT Band syndrome. ![]() This weakness causes the IT Band to have to work harder to make up for the support those muscles are not providing. ![]() Weakness of your abdominals, your hips, your hamstrings and even your foot can cause irritation of the IT Band. It is usually a combination of factors that we are discussing here and without addressing all the factors that can cause inflammation of the IT Band and treating all of them you will not have the best success with returning to pain free running and walking. It should be noted here that very rarely does one thing and one thing only cause IT Band tendinitis. Weakness of several muscles can play into the irritation of the IT Band. Having this proper footwear is necessary to keeping the knee and foot in good alignment. Whether you are flat footed or high arched, there are thigs that a shoe can fix that can allow your foot to function better and therefore take the pressure off the IT Band. Going to a running store to get fitted for proper shoes, regardless of whether you are a runner is very important. Therefore, it is very important during recovery that you wear properly fitted sneakers and that you avoid walking barefoot. Improper running shoes and running shoes that have too many miles on them can also lead to IT Band issues. High heels, flats shore, flip flops and bare feet all can be contributing factors to irritating the IT Band. The type of footwear you wear or do not wear play s a major part in developing and curing IT Band tendinitis. The problem is that if you go into see your doctor and they do an X-Ray or an MRI there is no problem that will show up on either one of them that is related to IT Band Syndrome, you need someone like a physical therapist to feel the muscles to determine that it is in fact IT Band syndrome. The pain can be severe and can cause you to stop in your tracks when it gets bad enough. You may not be able to run or go up steps or cycle or walk without limping. Ignoring it does not make it better, in fact it makes it much, much worse.Įventually the pain in the knee gets to the point where you cannot ignore it. And when you ignore it allows time for it to grow worse and more inflamed. ![]() It usually starts as a twinge of pain in the knee, usually on the outside. It takes time to develop and most likely you ignore the first warning signs. You will not fall down the steps and then the next day have IT Band syndrome. IT Band tendinitis or syndrome is not something that comes on suddenly, although it can feel like that. Because of the role that the IT Band can play and how influential it can be over the entire leg, it can present as pain in many different areas in the knee. The pain could be on the outside of the knee, on the inside of the knee or under the knee cap. ![]() When you have problems with the IT Band it usually is pain that can be found anywhere on the knee. Problems with the IT Band are often called IT Band Syndrome or IT Band tendinitis. It runs all the way from the hip down to the knee. The IT Band, or iliotibial band, is a tough fibrous tissue found on the outside of the leg.
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