COMMON CAUSES OF IT BAND SYNDROME
When any tendon is put under repeated stress from overworking or overstretching, little tears or traumas can occur, leading to injury and pain. When this happens in the IT band, it’s called IT Band Syndrome—and because tendinous tissue doesn’t get as much healing blood flow as a muscle, it can be harder to repair. What’s more, the IT band is packed with nerve endings, which is why foam rolling it can be very painful. Here, four common causes of IT Band Syndrome:
Excessive running, jumping, or cycling,
particularly when knee and hip alignment is off. Keep in mind that any movement with poor alignment can lead to problems. That’s because part of the IT band’s purpose is to keep your knee optimally tracking as you move, so if your joints are consistently out of alignment (say, if your feet pronate when you walk or turn out when you ride your bike), it can irritate your IT band.
Overstretching or over-tensing your buttock
muscles from exercise or poor habits (for example, sitting cross-legged or frequently wearing high heels).
Excessive sitting, which chronically shortens the tensor fasciae latae while overly lengthening the glutes, weakening your hips, hamstrings and gluteal muscles and aggravating your IT band.
Leg length discrepancies, which can place excessive strain on one hip, leading to IT band issues on the longer leg.