Most iliotibial (IT) band pain results from poor lower limb mechanics, which predispose the IT band to damaging stresses or injury.

Acute functional problems occur when the body is pushed beyond its everyday functional capabilities.

Chronic functional problems occur gradually when everyday activities don’t promote healthy function. Often, there is no pain or discomfort until stress-related tissue damage builds and movement becomes impeded.

In either case, most IT band-related functional problems occur because of poor or maladapted neuromuscular function throughout the feet, legs, and hips.

There is a direct biomechanical relationship between foot function and the way the legs and hips function.

There is a direct neuromuscular and biomechanical relationship between foot function and the way the legs and hips function. Historically, poor foot function, commonly seen as over-pronation (collapsing arches) or over-supination (rigid high arches), has been thought to be hereditary. However, modern science has identified that the nervous system plays a critical role in stabilizing the feet and ankles when walking or running.

From a neuromuscular perspective, the brain relies on the information that it receives from the nerve endings in the soles of the feet to activate healthy muscle function in the feet, legs, hips, and back. Biomechanically, an unstable foot with a poorly functioning arch system will cause poor bone alignment and imbalanced muscle use throughout the legs and hips. Over time, this maladapted neuromuscular function becomes the norm, creating repetitive strain and stresses throughout, thickening and inflaming the IT band.

It is now understood that conventional footwear use causes poor neuromuscular function throughout the feet, legs, hips, and back, when:

• the soles of the feet don’t receive the subtle, varied stimulus that the nervous system requires for healthy function, and

• snug toe boxes, stiff midsoles/outsoles/uppers and tight lacing restrict healthy foot movement.

To learn more about the modern science, click HERE.

The best way to prevent and treat IT band problems and pain is to retrain healthy lower limb neuromuscular mechanics, and to use footwear that is soft, flexible, and roomier in the forefoot.

Conventional treatment methods for IT band problems

Since the late 1890s, the standard treatment for poor foot mechanics that contribute to leg and hip problems has been to artificially support the feet with orthotics. Other conventional IT band treatment options include:

• Taping/bracing

• Therapeutic exercise

• Foam rolling

• Massage

• Injections

Modern science has transitioned away from using long-term support and cushioning on any body part because it causes a progressive weakening of the body part being supported or cushioned.

The modern approach to treating IT band problems

Science underscores the body's inherent ability to restore and improve its own function when presented with the appropriate challenges. This principle lies at the heart of contemporary therapeutic methods used to correct and enhance neuromuscular function, particularly in foot health.

Therapeutic rehabilitation, focusing on the body's natural mechanics and responses, emerges as the safest and most effective strategy for addressing the underlying causes of conditions like IT band problems, shifting the focus from temporary relief to long-term health and functionality.

Understanding the Fundamentals:

• Proper Technique: This refers to rehabilitative exercises that concentrate on re-establishing optimal neuromuscular function. It's about reinforcing healthy mobility, muscle strength, stability, and alignment in a safe manner.

• Right Stimulus and Right Movement: Effective movement is predicated on the quality of sensory information the brain receives, particularly from the soles of the feet. The feet's nerve endings are crucial in transmitting this data, ensuring coordinated movement throughout the musculoskeletal system. When sensory input is compromised—as is often the case with conventional footwear—the body's natural reflexes and movements can be inhibited.

Adopting the Modern Approach:

1. Barefoot Walking: Engage in barefoot walking, particularly on natural surfaces, as frequently as feasible. This practice delivers the optimal stimulus for healthy neuromuscular function, promoting the right kind of movement.

2. Utilization of Biopods®: Incorporate Biopods footwear or insoles into your routine. Our footwear is designed to create an ideal environment for proper foot technique, while our insoles are crafted to enhance the sensory feedback in your conventional shoes. For optimal results, use in footwear that is soft, flexible, and allows for natural movement of the arches and toes.

3. Consultation with Healthcare Professionals: Prior injuries might have led to the formation of fibrotic scar tissue. It's advisable to consult with a healthcare practitioner about therapies that can address these issues to facilitate better foot function.

Conclusion:

The modern approach to foot health is integrative and proactive, focusing on encouraging the body's natural ability to heal and maintain itself. It's an investment in your long-term health and wellbeing, steering away from temporary fixes and instead, fostering lasting, comprehensive foot health.

Consult with your healthcare practitioner to ask about employing soft tissue mobilization therapies to address the fibrotic scar tissue that may have formed prior to using Biopods.