Iliotibial band syndrome, typically abbreviated as ITB or ITBS, is an ailment frequent to hikers and backpackers, along with cyclists. It normally manifests itself as knee ache or ache alongside the facet of your leg out of your hip all the way down to your knee. It happens when the fibrous connective tissue on the surface of your leg, referred to as the iliotibial band will get “tight” and rubs in opposition to your hip or knee bones. Should you expertise knee ache when climbing, it might very nicely be iliotibial band syndrome and never a knee damage.
What causes Iliotibial Band Syndrome?
There are lots of potential causes of ITB starting from poor hydration to shoe soles which have worn down and trigger your interior foot and ankle to roll inward. One other frequent trigger is weak hip muscular tissues as the results of sitting an excessive amount of or crossing your legs over your knees if you sit: in different phrases, one thing that’s tough to keep away from in case you sit for work.
How do you deal with Iliotibial Band Syndrome?
ITB will go ultimately away with relaxation or by taking anti-inflammatory medicine. However in case you hike and backpack so much, it pays to do some remedial bodywork to forestall an incidence.
Rolling your leg with a foam curler was really useful to loosen the IT band. However that fibrous connective tissue, also referred to as fascia, could be very immune to stretching (like don’t even trouble making an attempt) and the web result’s which you could inflame the muscular tissues surrounding it, which may also be fairly painful.
One purpose the IT Band will get tight is to compensate for weak muscular tissues that encompass it, particularly the gluteus medius, which is the muscle on the surface of your hips, slightly below the iliac crest, which is what your backpack hip belt rests on and will partially cowl.
How will you strengthen the Gluteus Medius?
You’ll be able to strengthen your gluteus medius with a couple of easy workout routines which are straightforward to do at residence with none particular tools. You can also make these tougher as you get stronger utilizing some easy elastic train bands or gentle hand weights. The next video illustrates the highest workout routines very nicely though the narrator seems like a sure Austrian weightlifter.
Can you continue to hike with Iliotibial Band Syndrome?
You’ll be able to proceed to hike and backpack though the ache normally will get extra intense the longer you hike or train. However you’ll be able to stop the IT band from snapping in opposition to the knee bones by utilizing an IT band wrap. This can be a neoprene band with velcro on the ends that you just tighten above your knee. It offers sufficient compression to offer some, if not whole reduction.
However carrying an IT band for days at a time can irritate the pores and skin in your leg and will get fairly gross in case you perspire so much in scorching climate. You actually are higher off doing leg strengthening workout routines to forestall a recurrence. They actually do work.
See additionally:
SectionHiker is reader-supported. We independently analysis, check, and charge the perfect merchandise. We solely become profitable if you are going to buy a product via our affiliate hyperlinks. Assist us proceed to check and write unsponsored and impartial gear critiques, newbie FAQs, and free climbing guides.
