ILIOTIBIAL BAND SYNDROME AND ITS PHYSIOTHERAPY REHABILITATION

Iliotibial band syndrome is inflammation of the Iliotibial band on the outside of the knee as it rubs against the outside of the knee joint. Symptoms include pain over the outside of the knee which will come on gradually over time getting progressively worse until running must stop. ITBS are most common in athletics mainly runners, So it is also known as (Runner's knee)

Some of the useful preventive excercises are

1. HIP THRUST:

Lie on your back with your arms at your sides, knees bent and your feet on the floor. Pushing your heels into the ground, use your glutes to raise your pelvis up until your body forms a straight line from your knees to your shoulders. Lower slowly, then repeat. For a more advanced version, raise one leg into the air and perform the same exercise with each leg individually. Reps: 20–30 on each side

2. SIDE HIP BRIDGE

Lie on your side with your feet elevated 1–2 feet off the ground on a stable surface. Lift your torso using your hip muscles while keeping your spine stable, then lower slowly. Reps: 10–30 on each side

3. SIDE SHUFFLE

Stand with your legs about hip-width apart with an exercise band around your ankles. Take 10 steps to the right, then 10 back to the left. This is one set. entire movement. Reps: 3–5 sets. To provide resistance you can use thera band too

4. HIP HIKE

Stand on your right foot. Start with your pelvis in a neutral position, and then drop the left side so it is several inches below the right side of your pelvic bone. Use your right hip muscle to lift your left side back to its neutral position. Reps: 10–30 on each side

5. SIDE LEG RAISE

Lie on your right side with both legs straight. Slowly raise your left leg about 45 degrees, then lower. Repeat on both sides. Reps: 20–30 on each side. You can add weight on ankle to get more resistance .

6. CLAM SHELL

Lie on your right side with your knees bent at a 90-degree angle to your torso. Keeping your feet together, use your glutes to slowly open and close your legs like a clamshell.  Use an exercise band just above your knees to increase resistance. Reps: 20–30 on each side

PHYSIOTHERAPY EXERCISE VIDEO: