Complete guide to TFL or wiper syndrome

• By a pain on the external part of the knee. Sometimes, it goes up along the side of the thigh.
   
• By a progressive pain, appearing according to the time or the distance covered. At the beginning, it always appears after a specific time, then as time goes by, it appears instantaneously, making any effort unbearable, even impossible.

For the majority of cases, it occurs when the individual returns to running too abruptly after several weeks or months of break. Then the aches and pains start and we tell ourselves that it is normal. And then it's back to more and more intense and rhythmic efforts. After a while, the knee suffers and you become unable to continue. Motivation is a good thing but be careful. There is no need to force it, it is recommended to go a little at a time, literally, as the expression goes "there is no point in running, you have to start at the right point". 

Did you know that the human body is made up largely of liquid? Water is the most important element to ensure the proper functioning of our body. Therefore, it is important to always be hydrated, otherwise the risk of injury is increased (muscle soreness, rupture, TFL syndrome...). It is recommended to drink 1.5L of water per day and more when practicing sports activities.

Food consumption should be monitored before practicing sports because a pH that is too acidic favors inflammation, which can lead to injuries. It is therefore advisable to favour the consumption of basic foods.

When you walk or run, especially athletes, the comfort of your feet should not be neglected. Your feet can change shape or size if you lose weight, for example. Having good insoles also cushions your steps, keeps you balanced and ensures the proper mechanism of the TFL. Do not hesitate to consult a podiatrist or your osteopath for more details on this subject.

I am well aware that this option is far from being the favorite of athletes, personally I had a lot of trouble applying it. But I pushed myself so hard when I had a windshield wiper syndrome that I stopped running for 6 months.... So today, I can tell you that you should not neglect to rest well in order to treat ice wiper syndrome (iliotibial band syndrome) and prevent any recurrence.

As mentioned above, the human body is largely made up of water. An individual loses an average of 2.5 liters of water during the course of a day compared to 3.5 liters for someone who practices sports. It is therefore essential to drink a lot of water to recover these losses and stay in shape. The water intake from food is about 1 liter, which is still not enough for a good hydration. On average, you should drink 1.5 liters of water per day, and 2.5 liters during sports. If you like running, hydrate well. It's an easy habit to adopt that many don't do.

To reduce the pain of tensor fascia lata syndrome, you can use ice. Recommended in the treatment of tendonitis, it allows the drainage of toxins by what is called "vaso constriction" in the blood vessels. To avoid burning sensations, do not put the ice in contact with the skin. You can wrap it in cloth, or apply gel that you have just put in the refrigerator. You can also apply a mixture of cold spray and arnica cryo gel. This is a good habit to adopt every time you play sports or after a deep massage of the tendon.

And yes! It is no longer a secret for anyone: the green clay poultice has many virtues! To cure windshield wiper syndrome, this natural remedy is highly recommended. Prepare a green clay paste and apply a generous layer on the knee. Then cover with cellophane tape and leave on for a good 3 hours. Repeat this procedure as many times as necessary until you notice an improvement (between 1 and several times a week).

Still as a natural treatment, opt for essential oils such as arnica or wintergreen. However, remember to follow the indications and dosage to the letter.

Thanks to the properties of the colored bands, kinesio taping can help in cases of wiper syndrome. Whether during the treatment of the injury or when resuming running, the K-tape is of great help because it improves lymphatic drainage and supplements the tensor muscle of the fascina lama but also the fascina around it.

Take care of your feet as well. On the one hand, pay attention to small dermatological conditions because they could get worse and cause a lot of discomfort. On the other hand, the feet support our body and it is important that it keeps its support and balance to prevent disorders related to the TFL syndrome. Your podiatrist, thanks to a podiatric assessment, will be able to advise you as well as possible on the type of shoes to use for the practice of sports but will be able, if and only if necessary, to make you orthopedic insoles in order to treat the imbalances of your feet likely to lead to a TFL syndrome.