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What is IT Band Pain? IT band pain, or IT band syndrome, is a common issue that affects runners and active people. It happens when the iliotibial band, a thick band of tissue running along the outside of your thigh, gets irritated.

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What Causes IT Band Pain?

1. Overuse: Doing too much activity, like running or cycling, can lead to irritation.

2. Body Mechanics: If your hips or knees aren’t aligned properly, it can put extra strain on the IT band.

3. Weak Muscles: Weakness in the hips or core can cause you to move in ways that increase stress on the band.

4. Training Mistakes: Sudden increases in how much you run, running on uneven surfaces, or wearing the wrong shoes can contribute.

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Symptoms

• Pain on the Outside of the Knee: This can feel sharp or burning, especially when running downhill or going up stairs.

• Swelling: You might notice some swelling on the outside of your knee.

• Clicking or Popping: Some people feel a snapping sensation at the knee.

• Pain During Activities: The pain usually shows up when you're active but gets better with rest.

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How Is It Diagnosed?

• Talking About Symptoms: A physiotherapist will ask about when and how the pain started.

• Physical Check-Up: They’ll look at how you move and test your strength and flexibility.

• Activity Tests: They might have you do certain movements to see what causes pain.

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Treatment Options

1. Rest and Modify Activities: Taking a break or switching to low-impact exercises, like swimming or cycling.

2. Strengthening Exercises: Focusing on strengthening the hips and core to improve stability.

3. Stretching: Stretching the IT band and other tight muscles to improve flexibility.

4. Hands-On Therapy: Techniques like massage can help relieve tension.

5. Footwear Advice: Suggestions for better shoes or insoles to help with alignment.

6. Education: Learning about proper training techniques and how to gradually increase activity levels.

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Can a running assessment help with ITB Pain?

• Yes! A running assessment can definitely help with ITB pain. ITB syndrome is often related to issues with running mechanics such as poor hip control, overstriding or a muscle imbalance caused by a lack of strength or tightness. 

• A running assessment involves analysing your running pattern identifying any biomechanical issues and providing you with strategies and solutions to improve your running technique. These solutions can include, isolated strengthening exercises, mobility exercises, cadence and pace correction as well as other biomechanical ques and adjustments to your gait. 

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Recovery

• Slowly Get Back to Activity: Once the pain decreases, gradually return to your normal activities with a structured plan.

• Ongoing Maintenance: Keeping up with strength and flexibility exercises to prevent future issues.

With the right approach, IT band pain can be managed effectively, helping you get back to the activities you love.