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Climbing and Iliotibial Band Syndrome

Hiking and ITB

Iliotibial band syndrome, usually abbreviated as ITB or ITBS, is an ailment frequent to hikers and backpackers, along with cyclists. It often manifests itself as knee ache or ache alongside the facet of your leg out of your hip right down to your knee. It happens when the fibrous connective tissue on the skin of your leg, referred to as the iliotibial band will get “tight” and rubs in opposition to your hip or knee bones. When you expertise knee ache when mountain climbing, it might very properly be iliotibial band syndrome and never a knee harm.

What causes Iliotibial Band Syndrome?

There are various doable causes of ITB starting from poor hydration to shoe soles which have worn down and trigger your interior foot and ankle to roll inward. One other frequent trigger is weak hip muscular tissues as the results of sitting an excessive amount of or crossing your legs over your knees if you sit: in different phrases, one thing that’s troublesome to keep away from if you happen to sit for work.

The gluteus medius is the muscle on the outside of your hips, just below the iliac crest.
The gluteus medius is the muscle on the skin of your hips, slightly below the iliac crest.

How do you deal with Iliotibial Band Syndrome?

ITB will go ultimately away with relaxation or by taking anti-inflammatory remedy. However if you happen to hike and backpack loads, it pays to do some remedial bodywork to stop an incidence.

Rolling your leg with a foam curler was once really helpful to loosen the IT band. However that fibrous connective tissue, also referred to as fascia, could be very immune to stretching (like don’t even trouble attempting) and the web result’s that you would be able to inflame the muscular tissues surrounding it, which may also be fairly painful.

One motive the IT Band will get tight is to compensate for weak muscular tissues that encompass it, particularly the gluteus medius, which is the muscle on the skin of your hips, slightly below the iliac crest, which is what your backpack hip belt rests on and will partially cowl.

How are you going to strengthen the Gluteus Medius?

You’ll be able to strengthen your gluteus medius with a couple of easy workouts which are simple to do at dwelling with none particular tools. You can also make these harder as you get stronger utilizing some easy elastic train bands or gentle hand weights. The next video illustrates the highest workouts very properly despite the fact that the narrator seems like a sure Austrian weightlifter.

Can you continue to hike with Iliotibial Band Syndrome?

You’ll be able to proceed to hike and backpack though the ache often will get extra intense the longer you hike or train. However you possibly can forestall the IT band from snapping in opposition to the knee bones through the use of an IT band wrap. It is a neoprene band with velcro on the ends that you simply tighten above your knee. It gives sufficient compression to offer some, if not complete reduction.

However sporting an IT band for days at a time can irritate the pores and skin in your leg and will get fairly gross if you happen to perspire loads in scorching climate. You actually are higher off doing leg strengthening workouts to stop a recurrence. They actually do work.

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