Iliotibial Band Injury

For several years I experienced pain in my left leg while walking. The pain centered around the groin and hip area but at times would travel down my leg to my knee. When the pain persisted I went to my doctor, who ordered an x-ray. The x-ray showed that I had some arthritis in my back which, according to the nurse practitioner, was most likely the cause of my pain. This news discouraged me because I enjoyed brisk walking as a form of exercise. The pain persisted even with casual walking. I changed my exercise routine to biking but also took up golf. I developed new injuries in my back which eventually forced me to go to physical therapy and also to take up yoga. I have since discovered that I have a slight curvature in my spine which has thrown my body out of balance. This is not uncommon. Through years of poor posture and body imbalances many people develop aches and pains that can be corrected. Yoga poses and stretches are very helpful as well as fitness devices such as foam rollers and fitness balls.

One of the most common problems is referred to as Iliotibial Band Syndrome (IT Band). According to Jonathan Cluett, M.D. on the website, About.com "IT band syndrome is due to inflammation of...the thick band of fibrous tissues that runs down the outside of the leg." People "who are prone to IT Band syndrome include (those) with mechanical problems of their gait..." Cluett reports. It occurred to me that my leg pain was caused by IT Band syndrome. I was already doing some of the recommendations for treating the syndrome. Dr. Cluett recommends "...proper footwear, icing the area of pain, and a stretching routine."

My stretching routine includes yoga classes. One of the best stretches is a hip opener knee to ankle pose. With this stretch you put the ankle of one leg on top of the bent knee of the other leg while lying down. Interlace your fingers behind the bent knee and pull your knee towards your chest. This stretches your hip flexor. The key to this stretch, and any stretch, is to hold the stretch for at least 30 seconds. I try to do this stretch every day.

A fitness tool I use to stretch my IT band is a foam roller. There are a variety of exercises you can do. Using the foam roller is the equivalent of massaging those painful knots in your muscles. The foam roller helps to soften the knots.

I am back to walking briskly and golfing without back pain. The leg pain that bothered me has subsided. I am conscious of my posture and stand straighter. This makes me look and feel younger. I realized I didn't have to live with constant pain. I am grateful for the benefits I have derived from yoga and stretching.

Reference: Iliotibial Band Syndrome
By Jonathan Cluett, M.D. About.com