Can pronation cause IT band syndrome?
Abstract. Introduction: Foot overpronation is commonly associated with injuries in runners, and may contribute to iliotibial band syndrome, although to date, the effect of overpronation on this injury has been little studied.
What causes ITB syndrome?
It’s an injury often caused by activities where you bend your knee repeatedly, like running, cycling, hiking, and walking long distances. Your IT band is a thick bunch of fibers that runs from the outside of your hips to the outside of your thigh and knee down to the top of your shinbone.
Can ITB syndrome be cured?
ITB syndrome can take 4 to 8 weeks to completely heal. During this time, focus on healing your entire body. Avoid any other activities that cause pain or discomfort to this area of your body.
Can Overpronation cause lateral knee pain?
A common contributing factor to knee injury is overpronation. Overponation causes the longitudinal arch to drop which results in an inward torsion of the knee (creating more tension on the MCL and medial meniscus and compression of the lateral knee joint space).
Do Orthotics help ITB syndrome?
Wearing foot orthotics helps to alleviate some of the suffering caused due to various leg and foot conditions, such as the IT band syndrome. Foot orthotics also help to alleviate the pain due to Achilles tendonitis, shin splints, arthritis, plantar fasciitis, chondromalacia patella and other foot conditions.
How do I strengthen my IT band?
8 Exercises to Help IT Band Pain
- Foam Roll Your IT Band. Foam rolling can help increase tissue flexibility and increase blood flow to the area to aid in reducing inflammation.
- Hip Flexor Stretch.
- Side Lying Hip Abduction.
- Figure-4 Bridge.
- Glute Wall Press Isometric.
- Lateral Band Walks.
- Side Planks.
What can you not do with IT band syndrome?
Because of its thickness and resilience, applying large, sweeping foam rolling movements up and down the ITB is an ineffective strategy to make any change in the tight tissue. Foam rolling the lateral leg is at best, only reaching the lateral quad and hamstring which surrounds the ITB.
How do you fix Overpronation?
- choosing supportive or motion control shoes, also known as overpronation shoes.
- using orthotics.
- managing pain with nonsteroidal anti-inflammatory drugs (NSAIDs)
- managing weight through diet and exercise, if appropriate.
- surgery, in some cases.