Knee pain is a typical complaint among most runners. Unfortunately, for individuals who enjoy jogging, especially athletes, things could grow worse. Every year, the majority of the runners suffer from knee pain.
If not appropriately addressed, this pain will prevent you from enjoying your everyday sports activities and may worsen with time. This article will look at the causes, treatments, and the best running shoes for IT band syndrome.
What is IT Band Syndrome, and How Does it Manifest Itself?
IT Band Syndrome causes runners’ lateral knee discomfort. On the outside of the lower leg, the Iliotibial (IT) band runs from the hip to just below the knee. Its goal is to keep the lower leg from rotating inward while retaining leg integrity at the knee joint. IT band friction syndrome occurs when the IT band is stretched and torqued to the end scrapes against the upper leg bone.
One of the most prevalent running ailments is IT band tension. It usually manifests as pain on the side of the knee, but it can also be felt up into the hip area.
Factors That Might Lead to IT Band Syndrome
IT Band discomfort is supposed to be produced by a muscle caused by jogging downhill swiftly or on flat, level, artificial terrain, as well as heel striking in most instances.
The upper and lower legs revolve in lockstep during a normal walking cycle. When the foot excessively pronates, the lower leg locks onto the foot. After that, the legs start rotating in the other way. As a result, the IT band is torqued and stretched, creating a shearing force between the upper and lower legs. Furthermore, IT band syndrome (ITBS) can also be caused by bad training habits and anatomical muscular abnormalities.
Signs and Symptoms of IT Band Syndrome
The following are the most prevalent IT band syndrome symptoms:
- When you put weight on your knee or bend it slightly, you will feel pain.
- The pain is always on the outside of the knee. You may experience aching, burning, or tenderness that feels warm to the touch, and the area’s skin color will change to red due to swelling.
- While running or doing other repetitive activities, the pain gradually worsens.
Most Effective Treatment for IT Band Syndrome
The IT band can be rested, cooled, and compressed to reduce discomfort and inflammation. Furthermore, loosening the iliotibial band with a foam roller can help prevent and treat ITBS, though it can be painful for some.
Suppose the patient has aberrant pronation or other anatomical foot structural abnormalities. In that case, specific functional orthotics should be prescribed to rectify pronation, eliminate counter-rotation between legs, and relieve tension on the IT band.
Another option for treating the syndrome is to compress the IT band called “IT band compression wrap.”
Surgery may be a possible choice in extreme situations if a conservative strategy has failed.
Best Running Shoes for the IT Band Syndrome
Here is a list of the five best shoes to wear if you have IT band syndrome. These shoes will aid in your quick recovery, allowing you to get back on your feet as soon as possible.
ASICS Gel-Venture 6 Running Shoe
If you suffer from IT band syndrome, ASICS Gel-Venture 6 Running Shoe for you. When you wear ASICS running shoes, your feet feel like they’re slipping into a cushion. However, the degree of comfort is exceptional, almost as if you are not wearing the shoes, putting them on and taking them off even simpler.
Running is difficult for those with IT syndrome because the lateral side of their upper legs begins to pain. As a result, ASICS has created shoes with a low effect on the portion. This is accomplished by limiting the number of times the heel contact the ground and instead shifting the strike to the midfoot to prevent strain on the muscles.
Due to the thin cushioning used in this edition, these best running shoes for arthritis are significantly lighter than their prior model, which may or may not be suitable for some.
Saucony Hurricane 22 Running Shoe
In its 22nd iteration, the Saucony Hurricane provides a balance of stability and protection. The strength provided by this shoe has been praised by those who suffer from knee discomfort. It’s also padded so that you can run for long periods without pain or damage.
It’s ideal for heavy runners and people who haven’t exercised in a long time. It has excellent stability and lightweight rubber that protects, cushions, and provides excellent ground contact.
The reflective elements provide a safe run. In addition, it has PWRRUN+, which makes it more comfortable. So if you are looking for the best running shoes for IT band syndrome, you can opt for these Saucony Hurricane 22 Running Shoes.
ASICS Gel-Kayano 26 Running Shoes
Balancing your gait while jogging might be strenuous when you have IT band syndrome. However, you won’t lose balance when jogging or doing intense activities if you wear ASICS’ new running shoes. The shoe aids in maintaining a better motion of the foot thanks to the Impact Guided System Technology.
Furthermore, ASICS Gel-Kayano 26 Running Shoes are the most comfortable item of clothes you will ever wear. For us, the shoes were unbelievably comfortable. It enabled us to stay on our toes for long periods of time than previously been able to. At the very least, your knee discomfort will no longer compel you to walk with a wobbly stride.
The fact that the Gel-Kayano 26 has the lightest midsole is an added benefit for some people The shoe’s minimal weight allows for more manageable steps and does not fatigue your feet as a typical shoe would.
Brooks Ghost 12 Running shoe
Brooks is the most popular running shoe brand and well worth the money. Even though Brooks’ shoes are more costly than the other shoes but purchasers are willing to pay more for them since they provide exactly what they claim. That is to say, if a brand gives quality, customers will flock to acquire the goods.
Compared to Ghost 11, the Brooks Ghost 12 Running shoe aka the best running shoes for hip and knee pain offers more padding, cushioning, and technology.
Ghost 12 looks and feels a lot like Ghost 10. Many consumers did not find Ghost 11 to be as stunning as Ghost 10, but Brooks employed the same technology as Ghost 10 with enhancements in Ghost 12, and everyone appears to like it. The series has minor visual differences, but the performance is better.
New Balance 840 V4 Running Shoe
For enhanced grip, the lightweight mid-distance shoe now has a full-length ABZORB midsole and greater blown-rubber covering on the outsole. The shoe is sturdy yet not too so. It works well on the pavement during up-tempo thresholds or moderate-distance fartleks (5-8miles).
As a plus, this sleek and attractive sneaker can effortlessly transition from the gym to fashionable streetwear.
New Balance 840 V4 Running Shoe also has all of the following features, making these best running shoes for bad knees your best option. It has one-of-a-kind breathability and fit thanks to its fantastic design, which has smooth upper construction to prevent discomfort.
Best Running Shoes for IT Band Syndrome: A Buyer’s Guide
All of the ITB syndrome shoes have the same cushioning. The majority of running shoes have thick soles. It will assist your feet in providing comfort and good protection against harm. On the other hand, lower cushioned shoes will be ideal for efficient and professional runners.
Another important consideration will be stability. To help you run even faster, look for shoes that provide good ankle support. In addition, stability is improved by shoes with a well-constructed top layer.
It isn’t easy to locate a particular brand. You should not save on quality and instead choose a brand that will satisfy your needs.
Your shoe’s drop-in difference is the next crucial element. Most running shoes have 10-12mm drop-ins, but others have only 4-6 or even no drop-ins. To repair your ITB chronic discomfort, try wearing more large drop-ins shoes.
How long does an IT band take to heal?
IT band syndrome might take anywhere from 4 to 8 weeks to fully heal. Concentrate on mending your entire body throughout this period. Other activities that create pain or discomfort in this part of your body should be avoided.
To keep ITB syndrome from becoming chronic, it’s critical to take a vacation from jogging. Of course, you don’t have to stop jogging for good, but you should give your body time to heal before returning to it. This is especially crucial if you have any severe or persistent symptoms.
How can you know if you have IT band syndrome?
A doctor will push on various knee regions during an examination to discover if the pressure creates discomfort. The Ober test is the most common physical examination provided to those with IT band problems.
The doctor carefully lowers the injured leg to the table by supporting and guiding it rearward towards the patient’s back. The pliableness of the portion during this examination may reveal whether or not the patient has a tight IT band.
Is it possible to keep jogging with IT band syndrome?
Yes, the majority of runners with IT band problems will be able to continue running. However, while you are unlikely to cause long-term harm if you continue to run with iliotibial band syndrome, you will most certainly prolong the time it takes your body to fully heal.
While running despite the IT band, the syndrome is possible if you’re prepared to put up with some discomfort. However, it will take longer to get back to running without knee pain.
What sorts of things aggravates the IT Band syndrome?
Wearing the incorrect shoes: The type of shoes you wear may have a significant impact on how much tension travels up your legs when your feet hit the ground, especially if they’re worn out. To relieve or alleviate IT band discomfort, replace worn-out shoes or switch to shoes that provide greater support.
Adjusting your bike seat incorrectly: Excessive leg extension might aggravate the IT band if the bike seat is too high.
Strength of your hips and thighs muscles: Weak thigh muscle groups like the hamstrings or hip adductors can cause the IT band to tighten. Make sure to complete muscle-strengthening workouts for these muscle groups, as well as stretching afterward.
We’ve put up a list where you may locate some of the best running shoes for IT band syndrome. But, in the end, it’s up to you to choose and see what works best for you. Steps to minimize inflammation, rest, foam rolling, and incorporating cross-training into your program are all part of the treatment for IT band syndrome. Anyone who is very worried should seek medical advice.
Finally, keep in mind that running successfully entails more than simply jogging every day and accumulating more miles. It involves running efficiently, taking care of your bones, joints, and muscles, and avoiding injury.
The iliotibial band syndrome arises when the iliotibial band is overused. Always allow your shoes time to rest to restore the cushioning; having two pairs of running shoes is a good idea. Although shoes can help you manage or remove ITBS discomfort, it is preferable to search for alternative strategies to help you cope with or eliminate the pain. Also, understand what causes the issue and avoid it at all costs.