Tips for preventing ITBS
Use a Foam roller to release the IT Band
If you have IT Band tightness, using a foam roller regularly is one of the best things you can do at home to help relief your pain. Ask your Chiropractor to demonstrate this.
Replace running shoes regularly
It’s important to change your running shoes every 3 to 4 months. Worn shoes absorb less shock which may lead to an increased incidence of IT Band pain. If you run lots of kilometres, consider alternating between two pairs of shoes to allow 24 hours for the shoe’s shock absorbing cushion to return to its optimal form before running in them again.
Slowly increase running kms
It’s important to add kilometres and intensity very slowly to let your body adjust to the demands of running. Doing too much, too soon is a very common cause of overuse injuries.
Gradually add hill running workouts
Hill running, particularly downhill running, increases friction on the IT Band and is tough on the quadriceps. As the quads fatigue, they lose the ability to stabilize and control the knee tracking position, which also increases stress on the IT band.
Avoid training on uneven surfaces
If you are prone to knee pain, be careful of the surface you run on. Graded or angled surfaces often increase strain and tension on the IT Band of the downhill leg.
Keep the knee joint covered and warm
May athletes fail to protect the knees adequately in cold temperatures. The IT Band is particularly susceptible to the cold and experts recommend that athletes keep the knees covered during sports when the temperatures are below 15 degrees Celsius.
Always cool down and stretch after exercise
Use a foam roller to release the IT Band after exercise, when the muscles are warm and supple. If you have any IT Band tenderness or pain, apply ice after exercise as necessary to reduce inflammation and pain.