There’s a lot of information out on the web about Iliotibial Band Syndrome (and in fact, we have our own video on IT Band exercises that you can watch. You can also check out ITBandSecrets and download a free hand out on IT band exercises and stretches).
One problem we see in many athletes with Iliotibial band pain and IT Band Syndrome is a weakness in the gluteus medius and maximus muscles (or simply an inability to fire these muscles properly). One of the first rehab exercises we try to get athletes to work on in order to rehab properly and quickly from IT Band Syndrome is to work on basic glute exercises such as Pelvic Hitches, Single Leg Bridges and Donkey Kicks. All of these exercises are aimed at firing and contracting the glutes instead of other muscles such as the hamstrings. The glutes play an important roll in stabilizing the pelvis during the stance phase of running and jogging. However, many times, athletes suffering from IT band pain don’t fire the gluteus muscles properly and as a result, they have more internal rotation at the hip or abduction of the hip while running.
One theory proposed by Fredrickson is that this inability to fire the glutes contributes to excessive internal rotation of the femur, and as a result, the knee, and increases the force and tension on the distal part of the IT band and iliotibial band’s attachment to the knee.
In the past, pronation of the foot has also been blamed for causing IT Band Syndrome, but other studies looking at high-speed videography of runners with IT band pain did not demonstrate excessive pronation of the foot when compared to runners that didn’t have IT band pain. The pronation myth may be due again to gluteus weakness. The weakness or inability to fire the glutes will cause the internal rotation of the knee and may give the impression that there is pronation of the foot during foot strike.
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Good article! This is why I think a functional approach to rehab is usually more successful, because it target the cause of the dysfunction.
This makes so much sense given my symptoms. I started a running program a few months ago and have been experiencing gradually increasing hip/buttock pain on my right side only. I thought it was simply due to the fact that I was new to running. I tried several home remedies including stretches, pain meds, and adding insoles for my running shoes. It wasn’t until the outside front of my calf started hurting and I was unable to walk without experiencing pain that I started searching for a more definite cause. The IT Band Syndrome seemed to fit; however, I never made the connection between simple muscle weakness and my symptoms. Your article made me recognize the importance of overall fitness training. Thank you so much!