Iliotibial Band Syndrome
(ITBS)
Do I have Iliotibial Band Syndrome?
1. Do you feel pain here?
Pain typically presents on the outside of the knee joint where the ITB tendon runs over the knee to its distal attchment on the tibia (lateral shin bone). Usually the onset has no history of direct blow or trauma.
2. Do these activities cause pain?
ITBS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when running downhill or on a slant and particularly when the foot hits the ground.
3. Does this hurt?
A) Stand with all your weight on the affected leg and perform a 'single leg squat' to 30/40 degrees knee flexion. Ouch?
B) Obre's Test- This test is meant to be performed by a health care practitioner and involves lying on the unaffected side and dropping the affected leg behind you to place a stretch on the ITB. This will normally cause strain and result in pain.
C) Walk normally. When the ITB flares up properly, even normal walking can illicit pain and often you will walk with a 'stiff' leg to alleviate the irritation.
Do I have Iliotibial Band Syndrome?
1. Do you feel pain here?
Pain typically presents on the outside of the knee joint where the ITB tendon runs over the knee to its distal attchment on the tibia (lateral shin bone). Usually the onset has no history of direct blow or trauma.
2. Do these activities cause pain?
ITBS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when running downhill or on a slant and particularly when the foot hits the ground.
3. Does this hurt?
A) Stand with all your weight on the affected leg and perform a 'single leg squat' to 30/40 degrees knee flexion. Ouch?
B) Obre's Test- This test is meant to be performed by a health care practitioner and involves lying on the unaffected side and dropping the affected leg behind you to place a stretch on the ITB. This will normally cause strain and result in pain.
C) Walk normally. When the ITB flares up properly, even normal walking can illicit pain and often you will walk with a 'stiff' leg to alleviate the irritation.
Do I have Iliotibial Band Syndrome?
1. Do you feel pain here?
Pain typically presents on the outside of the knee joint where the ITB tendon runs over the knee to its distal attchment on the tibia (lateral shin bone). Usually the onset has no history of direct blow or trauma.
2. Do these activities cause pain?
ITBS is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when running downhill or on a slant and particularly when the foot hits the ground.
3. Does this hurt?
A) Stand with all your weight on the affected leg and perform a 'single leg squat' to 30/40 degrees knee flexion. Ouch?
B) Obre's Test- This test is meant to be performed by a health care practitioner and involves lying on the unaffected side and dropping the affected leg behind you to place a stretch on the ITB. This will normally cause strain and result in pain.
C) Walk normally. When the ITB flares up properly, even normal walking can illicit pain and often you will walk with a 'stiff' leg to alleviate the irritation.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Iliotibial Band Syndrome.
How do I fix Iliotibial Band Syndrome?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as ITBS occurs, your iliotibial band gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Iliotibial Band Syndrome.
How do I fix Iliotibial Band Syndrome?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as ITBS occurs, your iliotibial band gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as ITBS) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause knee pain. If you suspect that you may be suffering from ITBS then we suggest that you visit a health care professional to exclude any other serious causes.
If you have answered yes to one or more of these steps then it is very likely that you are dealing with Iliotibial Band Syndrome.
How do I fix Iliotibial Band Syndrome?
1. Know your injury
Did you know that before a repetitive-strain-type condition such as ITBS occurs, your iliotibial band gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue.
When recovering from injuries, or preventing them, its important to understand the pathological process and how it develops.
2. Consistency, Patience, Quality of movement
The 3 Pillars of Zlaant... By consistently following a predetermined progressive rehabilitation plan and tracking your progress, you are less likely to jump the gun and more likely to stick to your protocol and ultimately recover optimally.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as ITBS) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.
Remember, many conditions can cause knee pain. If you suspect that you may be suffering from ITBS then we suggest that you visit a health care professional to exclude any other serious causes.
3. The ZlaantBoard Circuit
Evidence-based clinical trials have shown that consistent, controlled eccentric exercises are your best defence!
The ZlaantBoard Circuit (included in the box) follow a dynamic, yet simple, daily exercise routine that focuses on quality of movement as well as strength and mobility, through a range of proprioceptive exercises that target the lower kinematic chain.
Together, the ZlaantBoard and Circuit can help you naturally combat common repetitive strain injuries (such as ITBS) through regular, daily use.
All exercises in the circuit are also demonstrated online through our instructional videos.