ITB tightness; How to avoid ITB friction Syndrome

So as I discussed in my other blog I have ITB FS. I touched briefly on the causes, but wanted to go into my detail about how to avoid these arising.

Poor biomechanics (running technique)
You really need to get someone to look at your running. Not everyone has a perfect technique, its possible I may turn my left leg out a little due to tightness in my hip which places pressure on my ITB making tight. Really you should be able to keep biomechanical stuff under control if you look after you muscles, loosen them etc. But if you have concerns about your style, talk to your physio and try and get someone to look at it. You may even just need a pair or orthotics, so if you plan on running a lot see a podiatrist.


Poor biomechanics (riding technique)
Same thing as I spoke about above, you could have poor form in your riding. I lift my right hip up to compensate for my tightness. This in turn pushes my knee closer to the top tube creating stress on my ITB. A lot of this is my muscle tightness, however some of it is my bike set up. So make sure you have it professionally set up. People in Brisbane Leon Vogels is amazing however hard to get into. Brian McLean is also great. I will see him shortly for my work. Both can be contacted at QSMC

Weak gluteal muscles, Weak inner quadriceps
Strength work is highly important. At the moment I do a lot of single leg squats focusing on engaging the hip and gluts solely. Maintain a good symmetry of both hips keeping the level. Lunges, squats, stretch cord work is really important and good for strengthening the hip. Make sure when doing these also you keep the knee in line with your first or second toe, you don’t want it coming inside the line and stressing your knee and ITB.

Worn out or unsuitable joggers
As I said before. First see a paediatrist. All feet are different yours could roll in, you need more ankle support. More cushion on the back heel. Or maybe you run on your toes. All shoes are made for different reasons; you need to get the right ones. Also replace your shoes regularly. When I was told this I didn’t really believe it. But every 3-4months or 1000kms on my feet I change them. I recently just tried out my old pair and wo it makes a different, the cushioning determinates a lot. I heard marathon runners replace them fortnightly. So keep track of your miles and replace them as need be. Bad shoes can cause major problems with your knees and sideline you for months if not for good.

Thigh muscle fatigue, Change of running time, distance and/or terrain
Just rest up guys. Know your limits and don’t be afraid to keep it tame for a while. My first run - 22kms in a 10 year old pair of shoes. Yea I learnt the hard way all he above. Don’t do it. Start out with short distances 5kms and build it up. Listen to your body and know your limits. Downhill really stresses the shins. Forest running can be hard on the ankles. Know your weaknesses in form and your ability as an athlete and don’t over do it better to do 5km a day for 5 days, than a 10km run and be out for the rest of the week. Keep it in moderation, and slowly build as you become a better runner and athlete.

So hopefully it all makes sense and helps you where I had failed. Learn from my mistakes. If you want to compete well and race hard, don’t take an amateurs approach to a professional sport. Get your bike set up, the right shoes, riding technique etc. Set yourself up for success and the sky’s the limit.