“For example, often running on sloping roads, and only running on one side, downhill running and long-distance running all promote the emergence of iliotibial tract pain to a certain extent.” “However, running is only one of the reasons.
It belongs to fibrous connective tissue.
If the iliotibial band is not pulled on the outside of the thigh, the weight of the body above the pelvis will be transmitted directly downward through the femur without reservation, and the knee will bear the brunt.
Of course, if runners want to prevent iliotibial tract pain in advance, they need strength training at ordinary times, especially to enhance the strength of hip muscles, because it can make both legs more stable and prevent knee pronation.
For example, when the foot contacts the ground during running, there will be a burning feeling, and the pain is very strong.” Running is usually the cause of iliotibial tract pain.
This is why iliotibial tract syndrome is called “running knee”.
Edward lasnoski, CO director of the Mayo Clinic sports medical center and an expert in physical therapy and rehabilitation, said: “when the knee is impacted, the pain will intensify.
In fact, there are other factors that cause knee pain, and iliotibial tract syndrome is one of them.
At this time, you will feel the stretch of the left hip.
A stretching exercise is like this: the runner stands close to a wall, crosses his left leg at the ankle of his right leg, extends his left arm over his head, and moves to the right side of his body.
“Strength training needs to be carried out 2-3 times a week.
After 4-6 weeks, you will see the effect.” Lasnoski said.
The iliotibial tract is the thickened part of the deep fascia lata surrounding the thigh.
Besides stretching, it is also an effective way to massage the iliac tibial bundle with foam shaft.
Hold this position for 30 seconds and do the same stretch on the other side.
So once there is a problem with the iliotibial tract, the knee will be forced to have pain.
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It helps stabilize the runner’s thighs and connects them with the lumbar spine, hips, femurs and knees to form a community.
Some of the patients I met were incorrect running posture, poor hip mobility and control, insufficient ankle mobility, and overuse injuries caused by a large number of high repetition exercises,” lasnoski said For the treatment of iliotibial tract pain, lasnoski suggests runners to stretch more.
It starts from the outside of the pelvis, passes through the outside of the hip and thigh, and reaches the outside of the knee and the lower leg.
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When a runner feels pain on the outside of his knee, it is natural to suspect that he has an injury to his knee.
Massage can accelerate the blood flow around the iliotibial tract, relax the iliotibial tract and relieve pain.