Understanding and Overcoming Illiotibial Band Friction Syndrome (ITBFS)

Imagine experiencing the injury firsthand, truly understanding the pain an athlete goes through. Well, that's exactly what happened to me recently. It began as a small niggle on the outside of my right knee, which I ignored for a few runs. Eventually, it escalated to the point where I hobbled home after my regular 12km run, with shooting pain down to my foot. The excruciating pain immediately after stopping running subsided, but I knew something was wrong. It turned out to be Illiotibial Band Friction Syndrome, or ITBFS, a common condition among active individuals. Let's dive into what ITBFS is and how it can be addressed.

What is ITBFS?

ITBFS is the most frequent cause of lateral knee pain in the active population. It is caused by tightness or friction of the Illiotibial Band (ITB), a long tendon on the outside of the thigh. In many cases, including mine, the ITB exerts increased pressure on the fat pad that allows it to glide smoothly over the lateral knee joint. This heightened pressure can lead to swelling of the fat pad, causing pain. Additionally, it can compress the common peroneal nerve, resulting in shooting pain down to the foot.

What should I do if I have ITBFS?

The ideal course of action is not to ignore the initial "niggle," as I did. As evident in my personal experience, neglecting the pain only leads to increased discomfort and more time away from training. If you notice a niggle, you can try the following:

Ice: Apply ice immediately after exercise to reduce swelling of the fat pad and provide pain relief.

Stretching: Perform ITB stretches to help alleviate tension in the ITB.

Foam Roller: Use a foam roller on the ITB, but avoid rolling directly over the site of pain as it may increase pressure on the fat pad and worsen symptoms.

Exercises: Often, the ITB is overworked due to poor engagement of the hip external rotator muscles, such as the gluteals. Strengthening the gluteal muscles can help ensure they are properly engaged while running.

Training Load: Decrease the specific training load that exacerbates the pain. While complete rest is not usually recommended for ITBFS, finding activities that reduce the load on the ITB, such as swimming or cycling, can be essential for recovery.

What if the pain persists despite these measures?

If you are still experiencing pain, it indicates that there may be additional contributing factors overloading the ITB. This can include inappropriate footwear, poor running mechanics, or muscular strength and flexibility imbalances. At this stage, it is best to consult a trusted sports medicine practitioner. At Principal Podiatry, for example, we conduct biomechanical screenings to assess your running and walking patterns, as well as identify any tightness or other contributing factors.

In my case, a combination of activity modification (swimming), glute strengthening, ITB stretching, and fine-tuning of custom orthotics facilitated a faster recovery. It is important to remember that every individual is unique, and what works for one person may not work for another. That's why professional screenings can determine the most suitable treatment plan tailored specifically to you.

Conclusion:

Illiotibial Band Friction Syndrome (ITBFS) can be a debilitating condition for athletes and active individuals. By understanding its causes and seeking appropriate treatment, you can overcome ITBFS and return to pain-free performance. If you experience any symptoms or discomfort, don't hesitate to consult a sports medicine practitioner or podiatrist who can provide a thorough assessment and personalized treatment plan. With a comprehensive approach addressing contributing factors and utilizing targeted interventions, you can overcome ITBFS and get back to doing what you love.

Understanding Sever's Disease: Heel Pain in Active Kids

Are you between 8-13 years old? Have you recently increased your activity levels or returned to football? Do you have sore heels that are worst when wearing football boots or going barefoot? If so, you may be suffering from Sever's Disease. Contrary to its name, Sever's Disease is not actually a disease. It is a common heel condition that affects children within a specific age range. Let's delve into what Sever's Disease is and how you can manage it.

What is Sever's Disease?

Sever's Disease is a periodic condition that typically presents between the ages of 8-13 years for a duration of 6-12 months. It occurs because the growth plate at the back of the heel bone (calcaneus) is open and more fragile during this stage of development. Increased strain on this area, due to the pull of the Achilles tendon and shock on the heel bone, leads to heightened pain and discomfort.

Symptoms:

If you're experiencing Sever's Disease, you may notice the following symptoms:

Heel pain that worsens with physical activity

Tenderness in the back of the heel

Difficulty walking or running

Treatment Options:

Managing Sever's Disease involves a combination of strategies. Here are some initial treatment options to alleviate symptoms:

Activity reduction: It's important to decrease the intensity and frequency of activities that worsen the heel pain. Give your heels some rest to allow the growth plate to heal.

Orthotics: Custom and orthotic options are available that will manage the condition to varying degrees. An orthotic will assist in cushioning the calcaneus (heel bone) and supportive the foot function that can be contributing to the condition.

Calf stretches: Regular stretching of the calf muscles can help reduce strain on the Achilles tendon, which in turn eases the pressure on the heel bone. Perform gentle calf stretches several times a day.

Heel raises: By wearing shoes with cushioned heels or using heel cups, you can provide additional support and shock absorption to the affected area. This can help reduce pain and discomfort.

Ice application: Applying ice packs to the affected heels for about 15-20 minutes at a time, several times a day, can help alleviate inflammation and provide temporary pain relief.

Supportive footwear: Opt for shoes with good arch support and cushioning to minimize stress on the heel. Avoid flat or unsupportive footwear that can exacerbate symptoms.

Physical therapy: In some cases, a physical therapist may recommend specific exercises to strengthen the foot and ankle muscles, improve flexibility, and correct any biomechanical issues that may contribute to Sever's Disease.

Prevention:

Preventing Sever's Disease or reducing the risk of recurrence is possible. Here are some preventive strategies:

Gradually increase activity levels: Avoid sudden spikes in physical activity. Gradually build up your activity levels to allow your body to adapt.

Warm-up and cool-down routines: Prior to engaging in sports or exercise, perform a proper warm-up routine to prepare your muscles and joints. Similarly, cool down afterward with gentle stretching to aid recovery.

Choose appropriate footwear: Ensure your shoes provide proper arch support, cushioning, and a good fit. Replace worn-out shoes regularly.

Maintain foot and ankle strength: Engage in exercises that strengthen the foot and ankle muscles, such as toe curls, heel raises, and balance exercises.

Listen to your body: Pay attention to any signs of heel pain or discomfort and seek medical advice promptly. Early intervention can prevent the worsening of symptoms.

Conclusion:

Sever's Disease may cause temporary discomfort and heel pain, but with proper management and care, you can reduce its impact on your daily activities. Remember, it's essential to consult a podiatrist for a comprehensive evaluation and personalized treatment plan. By following the recommended strategies, you can ease your symptoms, recover faster, and get back to your favorite activities with reduced pain.

Remember, it's important to consult a healthcare professional for a proper diagnosis and individualized treatment plan. Take care of your feet, and don't let Sever's Disease hold you back from enjoying an active and healthy lifestyle!

Book an appointment online now, or call the clinic on 3269 0114 to solve your heel pain now.

Understanding Plantar Fasciopathy: Beating Heel Pain for Good

Do you experience sharp pain in your heel, especially when you first get out of bed in the morning or after prolonged periods of sitting? Has this pain been bothering you for a recent period or even months and years? Have you tried massage, icing, or insoles, only to find temporary relief or no relief at all? If so, keep reading to discover the true cause of your heel pain and learn some tips and tricks on how to overcome it.

Plantar fasciopathy, commonly diagnosed as plantar fasciitis, is often to blame for heel pain. But what exactly is plantar fasciitis? It refers to inflammation of the plantar fascia, a band of connective tissue that supports the arch of the foot. Plantar fasciitis accounts for 15% of all adult foot complaints and contributes to 10% of running-related injuries.

However, despite its prevalence, the cause of heel pain can vary. Inflammation of the plantar fascia isn't always the sole culprit, making it essential to accurately assess the specific cause of the pain. Recent research has revealed that heel pain can stem from various factors, including plantar fascia degeneration, thickening of the plantar fascia, reduced heel fat pad thickness or elasticity, neural entrapment, calcaneal microtrauma, physical overuse, fatigue, muscle dysfunction, and inflexibility.

Why did I develop heel pain?

While anyone can experience heel pain regardless of age, certain factors increase the likelihood of developing the condition. These factors include older age, higher BMI, prolonged weight-bearing, standing on hard surfaces, wearing inappropriate footwear, reduced ankle flexibility, and recent increases in physical activity.

What are my treatment options?

Once a comprehensive lower limb assessment and movement screening have been conducted, a range of treatment options may be prescribed. Treatment typically involves a combination of the following:

Activity modification: Adjusting your activities to reduce stress on the plantar fascia.

Stretching: Engaging in specific exercises to stretch the calf muscles and plantar fascia.

Strengthening: Performing exercises to strengthen the foot and lower leg muscles.

Icing: Applying ice to the affected area to reduce inflammation and pain.

Taping: Using specialized tape techniques to support the foot and relieve stress on the plantar fascia.

Dry needling: A technique that involves inserting thin needles into trigger points to alleviate pain and improve muscle function.

Gait modification: Addressing any abnormal walking or running patterns that may contribute to the condition.

Footwear recommendations: Ensuring you wear appropriate footwear with proper arch support and cushioning.

Orthotic therapy: Custom orthotic devices may be prescribed to provide additional support and improve foot alignment.

How long will treatment take?

The duration of treatment for heel pain can vary depending on the duration of the condition. Generally, the longer you have experienced heel pain, the longer it may take to fully resolve. It's important to note that without proper management and modification of contributing factors, there is a risk of recurrence. Podiatry conservative treatment can provide immediate pain reduction, but complete resolution may take several months. Your podiatrist will guide you through self-management techniques and provide continued hands-on treatment options.

Conclusion:

Don't let heel pain hinder your daily activities any longer. By understanding the underlying causes of plantar fasciopathy and seeking appropriate treatment, you can overcome this condition and achieve long-term relief. Consult a podiatrist for a thorough assessment and personalized treatment plan tailored to your specific needs. With a combination of targeted interventions, including activity modification, stretching, strengthening exercises, and other treatment modalities, you can bid farewell to heel pain and regain your mobility and comfort.