Tuesday, October 22, 2019
In this article
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.
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:
- Modifying loading
- Modifying foam rolling technique
- Exercises like split squats and plyometrics. I show you some in this video:
- Then we would guide you through a specific plan to increase training (cadence, step width, hills & trails) by around 10% weekly.
If you’re worried that you may have developed runner’s knee, our Physio Inq physiotherapists can help with a specialised treatment plan just for you.
Call us today or book online for your next appointment. We look forward to helping you move better and live a life with less limits!
