IT Band Syndrome
Another Movement Dysfunction and pattern of compensation tied to Glute Amnesia Syndrome and Pronation Distortion Syndrome is IT Band Syndrome.
IT Band Syndrome is the process in which the Iliotibial Tendon (IT Band) that connects the Tensor Fasciae Latae (TFL) to the Tibia (shine bone) becomes inflamed and sensitive due to an inappropriate amount of stress being placed on the soft tissue structure.
IT Band Syndrome usually occurs in individuals who do not properly activate their Gluteus Complex, specifically the Gluteus Medius, and/or do not properly activate their intrinsic foot muscles and medial Gastrocnemius (Calf Muscles) to provide adequate amount of control and stability in the movements of the knee. Consequentially, the TFL and IT Band attempt to provide stability to the knee from a mechanically disadvantaged position. The end result is prolonged inflammation and sensitivity to the IT Band from the wear-and-tear and stress of the compensation pattern.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on the following overactive and/or tight muscles: Tensor Fasciae Latae (TFL – Superficial Hip Flexor), Gluteus Maximus (Posterior Hip Muscles), Vastus Lateralis (Lateral Quadriceps), Peroneals (Lateral Calf Muscles), and Biceps Femoris (Lateral Hamstring Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Gluteus Medius (Lateral Hip Muscle), Piriformis (Posterior Hip Muscle), Internal/External Hip Rotators, Semitendinosus (Medial/Middle Hamstring Muscles), Gastrocnemius (Calf Muscles), the Intrinsic Foot Muscles, and Transverse Abdominis/Obliques (Core Muscles).
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including squatting, lunging/step-ups, jumping, running and even standing. Also, challenge stability, coordination, and balance with single-leg and/or Change of Direction (C.O.D.) exercises.
