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| ILIOTIBIAL BAND SYNDROME - TREATMENT |
| - Place an ice pack over your iliotibial band for 20-30 minutes every 3-4 hours for 2-3 days or until the pain goes away |
| - Do an ice massage. Massage your knee with ice by freezing water in a styrofoam cup. Peel the top of the cup away to expose the ice and hold onto the bottom of the cup while you rub the ice over your knee for 5 to 10 minutes |
| - Take an anti-inflammatory medication, according to your doctor's prescription |
| - Do the stretching exercises recommended by your doctor or physical therapist |
| - Your physician may give you an injection of a corticosteroid medication to reduce inflammation and pain |
| WHEN CAN I RETURN TO MY SPORT OR ACTIVITY? |
| The goal of rehabilitation is to return you to your sport or activity as soon as is safely possible. If you return too soon you may worsen your injury, which could lead to permanent damage. Everyone recovers from injury at a different rate. Return to your activity will be determined by how soon your knee recovers, not by how many days or weeks it has been since your injury occurred. |
| In general, the longer that you have symptoms before you start treatment, the longer it will take you to get better. You may safely return to your sport or activity when, starting from the top of the list and progressing to the end, each of the following is true: |
| - your injured knee can be fully straightened and bent without pain |
| - your knee and leg have regained normal strength compared to the uninjured knee and leg |
| - you are able to jog straight ahead without limping |
| - you are able to sprint straight ahead without limping |
| - you are able to do 45 degree cuts |
| - you are able to do 90 degree cuts |
| - you are able to do 20 yard "figure 8" runs |
| - you are able to do 10 yard "figure 8" runs |
| - you are able to jump on both legs without pain, and jump on the injured leg without pain |
| HOW CAN I PREVENT ILIOTIBIAL BAND SYNDROME? |
| Iliotibial band syndrome is best prevented by warming up properly and doing stretching exercises before sports or other physical activity |
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