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 Metatarsalgia: Relieving Foot Pain and Moretons Neuroma

Metatarsal Bones

Do you experience pain around the metatarsal bones in your foot? Metatarsalgia is a term used to describe any pain in this region. It can be caused by various conditions, including bursitis, nerve impingement, arthritis, joint overload, joint restriction, and joint hypermobility. However, the most common cause of metatarsalgia is Moretons Neuroma, which involves nerve irritation between the metatarsal bones. Let's delve into what Moretons Neuroma is and how you can find relief.

What is Moretons Neuroma?

Moretons Neuroma is a common condition that manifests as numbness, burning, tingling, shooting pain, or vague discomfort on the top of the foot. It occurs due to nerve irritation between the metatarsal bones. The space between these bones is narrow, so inflammation in this area leads to constant irritation of the nerve.

What Causes Moretons Neuroma?

Moretons Neuroma often develops following an initial acute episode, such as tripping or wearing tight shoes during a night out. This initial incident causes inflammation in the nerve running between the metatarsal bones. Due to the limited space in this area, the inflamed nerve remains in a constant state of irritation.

How Can It Be Treated?

Moretons Neuroma can typically be effectively treated with a targeted podiatry assessment and the use of taping, padding, and modifications to footwear choices initially. These measures help relieve pressure on the affected nerve and reduce symptoms. In some cases, orthotics may be necessary for long-term support, promoting proper foot function and providing ongoing relief. With appropriate podiatry care and intervention, surgical options are rarely required for this condition. However, your podiatrist can provide guidance and make referrals if necessary for long-term resolution.

Conclusion:

Metatarsalgia, including Moretons Neuroma, can cause significant foot pain and discomfort. By understanding the underlying causes and seeking appropriate podiatry care, you can find relief and regain your mobility. Consult a podiatrist for a comprehensive assessment and personalized treatment plan tailored to your specific needs. With the right interventions, such as taping, padding, footwear modifications, and potentially orthotic therapy, you can overcome metatarsalgia and enjoy a pain-free and active lifestyle.

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.