Iliotibial Band Syndrome
1) decrease inflammation: as long as there are inflammatory properties in the area you cannot begin the healing process. Use ice religiously and anti-inflammatory medications (ask your physician)
2) use a foam roller to make sure the underlying fascia is seperate from the superficial skin and muscle. One may use skin rolling technique to determine areas of adhesions.
3) gluteus medius strengthening, hip external rotation strengthening
4) lengthen shortened musculature of hip and knee (to restore biomechanics), especially adductors on affected side because of possible reciprocal inhibition of glut medius if restricted and overused as hip stabilizers
5) deep friction mobilization at tender site (to break up scar tissue and decrease pain)
6) avoid running on banked surfaces (ie side of road)
7) cross training/rest
See how things react after certain self treatments. Not everyone is the same so things that might work for one person isn't necessarily going to be as effective for another.
So these past 9 non-running days I have been doing most of the above while taking both steroidal/non-steroidal anti-inflammatory medications (Prednisone and Meloxicam). It has been improving but truthfully it's been quite depressing not running. These moments certainly make me aware that I need to practice what I preach. Flexibility and strength: how do I expect to have a healthy body overtime when I don't keep it well maintained? The fact is it constantly needs attention and care, especially with the amount of work it goes through. I also am doing a research paper on barefoot running vs. running shoes in relation to runner's injuries and rehabilitation. I know this is a new field so the research might be a little on the thin side but I am quite interested in what I find. I'll keep the blog updated when I delve into the research. Now I am obviously not a PT yet but if you have any musculoskeletal related questions I can certainly answer them the best I can using my current knowledge and experience. Just leave a comment.