ITB Syndrome | Runners Knee

Summary

The article addresses ITB (Iliotibial Band) syndrome, also known as runner's knee.
ITB syndrome involves pain on the outer side of the knee, common in runners.
The iliotibial band is a thick band of tissue running from the hip to the knee.
The article highlights how friction and inflammation can cause ITB pain.
Overuse, improper biomechanics, and weak hip muscles contribute to the syndrome.
Rest, ice, and avoiding aggravating activities are initial steps in management.
The article emphasises stretching and foam rolling to reduce ITB tightness.
Physiotherapy focuses on hip strengthening exercises and addressing imbalances.
Gradual return to running and proper technique helps prevent recurrence.
Consulting a physiotherapist for a personalised treatment plan is recommended.

Topics covered in this article:

ITB syndrome, or runner’s knee, (previously called ITB friction syndrome) will give you pain on the outside of the knee. Our physiotherapists frequently diagnose and treat this condition based on your individual history, goals and some manual tests.

What is ITB syndrome?

We now know that ITB syndrome:

Is a compression injury NOT a friction injury.
Causes pain from the compression of highly sensitive tissue beneath the ITB.
People find it surprising that it’s not due to having a tight ITB. Actually, the ITB needs to be tight to do its job of energy storage and return (plyometrics).

Who’s at risk?

Sudden changes in load “too much too soon” is a common reason for the onset of ITB pain. Deficits such as poor hip control, and external factors such as doing trail running, can also increase your risk of injury.

Men more than women
Novice more than long term runners
Increasing load too quickly
Downhill runners
Runners with a narrow stance
Runners with a low cadence
Trail runners more that road runners due to having a narrow stance width, and running downhill more!

Treatment of Runners Knee

Our physiotherapists can help you through a treatment plan that involves: