How to Prevent ITBS

Iliotibial band syndrome is the most common overuse injury in runners and cyclists. The iliotibial band is a pair of bands of tissue that connect the tensor fascia lata -- the outside thigh -- to the top of the hip and the lateral side of the tibia, just above the knee. Dr. Christopher Segler indicates ITBS is present in nearly 12 percent of runners. ITBS can stop long-distances runners to stop training for an indefinite amount of time, so prevention of this injury will help keep exercise routines intact. By doing a few things before starting a run and stretching after a long run, you can prevent this common yet debilitating injury.

Instructions

    • 1

      Limit the amount of training you do at any one time. The most common cause of ITBS is overtraining. Segler says that 42 percent of ITBS cases are caused by adding distance too quickly.

    • 2

      Stretch all areas surrounding the iliotibial band. Segler suggests a specific stretch for the band -- placing one leg in front of the other and leaning away from the hip of the back leg. If the left leg is in front, the torso would lean to the left and stretch the right band.

    • 3

      Strengthening exercise are also beneficial to prevent ITBS. Runningtimes.com suggests balancing on one leg while brushing your teeth and gradually working up to handling a soccer ball while balancing on one foot and moving it back and forth. Another method is balancing on one foot and playing catch with yourself with a tennis ball against a wall. Start with one minute and build up to three to five minutes.

    • 4

      If all the prevention techniques fail and you do end up with ITBS, The Stretching Institute suggests using a five-step process called "RICER" to treat the injury. Rest or stop doing the exercise causing the problem, ice the area of the injury, compression with a athletic gauze wrap, elevate the injured extremity and finally refer to a professional for treatment.