Iliotibial Band Syndrome

Iliotibial Band Syndrome (ITBS)

1. Do you feel pain here?

Pain typically presents on the outside of the knee joint where the iliotibial band tendon runs over the knee to its distal attachment on the tibia (lateral shin bone).
Usually the onset has no history of acute injury 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?

Stand with all your weight on the affected leg and perform a 'single leg squat' to 30/40 degrees knee flexion. Ouch?
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.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Iliotibial Band Syndrome occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Decoding Iliotibial Band Syndrome: Understanding the Runner's Nemesis

Welcome, fellow runners and fitness enthusiasts! Today, we embark on a journey to unravel the mysteries of a common running injury called Iliotibial Band Syndrome (ITBS).

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1. Description: Use a hand-held massage tool or foam roller to apply pressure to the iliotibial band and the muscles around it, such as the glutes and quadriceps.
2. Benefit: Helps to reduce muscle tightness and improve flexibility, which can alleviate tension on the IT band.
3. Reference: MacDonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research, 27(3), 812-821. [Link to Article]
1. Description: Incorporating exercises that challenge the stabiliser muscles of the hip by performing single-leg exercises or using a balance board.
2. Benefit: Strengthens the hip muscles, which can help stabilize the pelvis and reduce stress on the IT band.
3. Reference:Beers, A., Ryan, M., Kasubuchi, Z., Fraser, S., & Taunton, J. E. (2008). Effects of multi-modal physiotherapy, including hip abductor strengthening, in patients with iliotibial band friction syndrome. Physiotherapy Canada, 60(2), 180-188. [Link to Article]

1. Description: Target the hip flexors, extensors, adductors and abductors with static and dynamic stretches to improve mobility of the hip joint.
2. Benefit: Increases flexibility of the muscles surrounding the hip can reduce tension on the IT band during running or cycling.
3. Reference: Fredericson, M., & Weir, A. (2006). Practical management of iliotibial band friction syndrome in runners. Clinical Journal of Sport Medicine, 16(3), 261-268. [Link to Article]
1. Description: Perform various plank exercises, such as side planks and forearm planks, to engage the core muscles.
2. Benefit: Enhances core stability, which supports overall body mechanics and reduces compensatory movements that can strain the IT band.
3. Reference: Mellinger, S., & Neurohr, G. A. (2019). Evidence based treatment options for common knee injuries in runners. Annals of translational medicine, 7(Suppl 7). [Link to Article]

Products for ITBS

ZlaantBoard - Recover, Prevent, PerformR 1,495.00

A globally unique product that serves as both an incline/decline surface and balance board, the Zlaantboard offers targeted strengthening, flexibility, and neuromuscular conditioning. The ideal fitness companion, whether you're recovering from an injury, enhancing your athletic performance, or simply looking to maintain your physical well-being.

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ZlaantShark - Handheld Massage ToolR 695.00

When your muscles and tendons are strained or injured, you can help them recover faster by increasing blood flow and loosening up the surrounding tissue. We designed the ZlaantS...

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Sprints for ITBS

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of ITBS. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with ITBS.

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

USE YOUR FREE TRIAL

Testimonials

I’ve struggled with knee pain when running and playing volleyball for years. I still live an active lifestyle, but I have learnt to keep my knee strong, using the ZlaantBoard to improve balance and stability in my legs.

Prycilla Castro

I really like the orb and the wax/shark combo as I'm on my feet a lot and I feel I carry a lot of stiffness in my feet and lower limbs.

JJ Kotze

Stormers Rugby Player

I had ankle problems when running on trail and my coach recommended a few exercises and also getting a ZlaantBoard to help strengthen my ankles.

Ehtan Sullivan

I personally use the Zlaant Shark regularly and prefer it to my massage gun for a self-massage, combined with some arnica oil and it’s just heavenly. I struggle with very tight calves and find the various sides of the Zlaant Shark to be super helpful to release my them, especially after a long hot soak.

Lee-Ann Elliott

ASICS frontrunner SA, Triathlete

Great product and the app with the work outs are really awesome. I have seen the benefits in my running since using the ZlaantBoard to prevent my injury and also improve and strengthen my lower body. Big fan of your amazing product.

Ryno Nothnagel

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