Iliotibial Band Tightness
Increased risk of lateral knee injury during knee extension activities. Iliotibial band friction syndrome (ITBFS) is a cause of diffuse tenderness over the lateral knee. While weight bearing during knee flexion, the Tensor Fascia Latea contracts to assist the other hip abductors stabilize the pelvis from lateral movement and the Gluteus Maximus extends the hip for forward locomotion. Both the Tensor Fascia Latea and the Gluteus Maxiums can place tension on the Iliotibial tract which produces repetitive friction on the lateral epicondyle. Furthermore, hip abductors weakness can exasperate this pull on the Iliotibial tract by allowing the hip to sag slightly when standing on a single leg, or during locomotion (Fredericson, et. al. 2000).
Examples of affected exercises:
Lunges
Step-Ups
Example assessment
Ober's Test
Example preventative / corrective exercises:
Tensor Fasciae Latea Stretch
Gluteus Maximus Stretch
Lever Seated Hip Abduction
Think I should start doing the Lever Seated Hip Abduction every workout for awhile? My gym has one, also those stretches. Got the foam roller and used it today, ouch! Hope it does'nt hurt like that for long.
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