Q: I would like to share my experience with you regarding the fact that I had hip pain for no apparent reason two years ago. I saw my doctor because I believed I had a form of arthritis. I was found to be arthritis-free, so I went for X-rays that failed to reveal a problem, yet the pain continued. My gym dance teacher talked to me about stretching the IT band which I had never heard of but which involves simple exercises. I learned the routines, practice them religiously, and am now free of pain.
ITB stretching involves several exercises, such as standing and crossing the uninjured leg in front of the other and bending down. I reach toward the inside of the back foot, while keeping my knees straight and hold the position for up to 30 seconds before returning to the start. I then repeat the process three times. Or, ITB side-leaning stretching finds me standing near a wall with my injured side closest to the wall. I place one hand on the wall for support, cross the leg farthest from the wall over the opposite leg, while keeping my foot closest to the wall flat on the floor. I lean my hips into the wall and hold the position for up to 30 seconds, again repeating the process three times. And, who doesn’t have a hamstring pull now and then? For this, I lie on my back with my bottom close to the open doorway, stretching my good leg straight out in front of me on the floor through the doorway. I then raise my injured leg and rest it against the wall along side the door frame, keeping my leg as straight as I possibly can. Again, I hold it for up to 30 seconds and repeat the process three times. ITB side bending stretches have me crossing one leg in front of the other and leaning in the opposite direction from my front leg. I reach my arm to the side of my back leg over my head and hold the position for up to 30 seconds, three times over. There are other exercises as well, including a standing calf stretch, a quadriceps stretch, and more. Some I like better than others but I gear my exercise accordingly. I’ve learned this through the Summit Medical Group website and heartily endorse it. Hopefully this information will help others avoid the problems I’ve had.
A: As anyone who runs, dances, bikes, walks long distances, or performs specific stressful movements of the feet and legs to excess without warming up and cooling off prior to and following stressful activity, iliotibial band syndrome (ITBS) can result. By way of explanation, the IT band is a fibrous band of tissue that runs down the outside of the thigh from the hip to the shin. The band attaches to the knee, providing stabilization, proper alignment and allowing movement. However, if the muscles aren’t strong, the hips and knees can twist which causes the band to rub over tissue, resulting in pain on the outside of the knees. Because pain typically presents in the knee, many runners mistakenly diagnose themselves as having a knee injury. Self-diagnosis can actually be performed by bending the knee at a 45 degree angle. If an IT band issue exists, pain will be felt on the outside of the knee. X-rays are not commonly ordered because they will likely produce negative results; however, an MRI will reveal a partial thickening of the band and inflammation will be demonstrated. The hip pain you refer to is an unusual presentation for IT band syndrome, but it certainly cannot be dismissed. Keep in mind there are other causes of lateral knee pain, including a sprained lateral collateral ligament
Other than proper exercise, tips for prevention are as follows: Wear proper footwear. Walk up to a half mile before running or performing other exercises to excess. Run on a track when possible rather than on hard concrete and reverse directions several times. Avoid doing squats. When pain occurs on the outside of the knee, rest for a few days to allow your body to heal sufficiently. Consider side stretches and applying ice/heat to the affected area. Consult a physical therapist who can teach you proper stretching techniques to strengthen your joints and muscles, and protect yourself while continuing to perform the workouts you enjoy.
One favorite word we frequently use is moderation. Don’t overdo too quickly. Your body will tell you when you do too much too soon. While women are more prone to the condition than are men, both seasoned and beginner runners can encounter issues, so begin slowly, even when your body is begging for more. Happy exercise and thanks for sharing your experience.
