Iliotibial band syndrome: Reasons other than running that cause pain

As an athlete or exerciser, there are many injuries sustained even when the necessary precautions are taken. Surprisingly, these do not always occur on the court or in the gym but when doing everyday activities. Slight falls or slips can cause an array of injuries, including iliotibial band syndrome (ITBS). It is painful and can take a long time to heal.

For many people, they work through the pain and find ways to reduce it. There are some obvious reasons for the pain, but there are also other not-so-obvious reasons your IT band aches, such as sneezing and coughing.

Running, jogging and sprinting are commons reasons

Running, jogging and sprinting are common and obvious reasons for iliotibial band syndrome. The repetitive motions of these three activities can cause the IT band to become inflamed. This type of injury is called an over-use injury. Besides everyday activities, such as walking and carrying grocery bags, the IT band is overworked from training, or exercising and is not afforded proper rest.

Stretching

Gentle stretching is one way to help ease the pain of an iliotibial band syndrome, but it can also cause aches. Stretching should be done in smooth motions, but when in a hurry, there is a tendency to rush through the stretches. Jerky stretches can cause you to put extra strain on your IT band, inflicting more pain than good.

The pressure of sneezing and coughing

Until you have ITBS, you will not realize how painful a cough or sneeze is. A sneeze or cough is forceful and linked to other aches and injuries, such as lower back pain and slipped (herniated) discs. The pressure from sneezing or hard coughing further irritates ITBS with extreme, sharp pain. If the coughing and sneezing continue, it can make your IT band hurt for a period of time after the coughing or sneezing fits are over.

Abdominal exercises

There are many abdominal exercises meant to strengthen core muscles, but bad form and over-twisting can further irritate your iliotibial band. For example, breaking your midline during abdominal exercises is a one way to strengthen your oblique and help whittle your waist. Unfortunately, twists to cross the midline can cause more pain, especially if done sloppily.

Carrying your children

Though it’s nonathletic, carrying a child is another way to irritate several pre-existing injuries or cause it. Picking up and carrying your child can put extra strain on your iliotibial band. If your children are old enough to walk, let them walk. It can take a long time for your IT band to heal, which will hinder your exercise or sports endeavors. If you are athletic, but suffer from iliotybial band syndrome, carrying your kids will only prolong the healing process.

More from Lisa
Sunburns to Chafing: How to Avoid Injuries While Exercising
Common running injuries: What to watch out for
Sprints: Injuries and body aches that can occur

Lisa White is a Certified Personal Trainer with an emphasis in pre/post natal weight training, as well as a figure competitor and fitness consultant. She was previously a health club and sports nutrition store owner.

Source: Experience


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