What is Runners Knee/ITBS?
Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries amongst runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. When the IT band isn’t working properly or is injured, movement of the knee becomes painful.
ITB Syndrome can result from any activity that causes the leg to turn inward repeatedly. This can include wearing worn-out-shoes, running downhill or on banked surfaces, running too many track workouts in the same direction or simply running too many kilometres. Unlike many overuse injuries, IT band pain afflicts seasoned runners almost as much as beginners. When the iliotibial band comes near the knee, it becomes narrow, and rubbing can occur between the band and the bone. This then causes inflammation. Unfortunately ITBS is more common in women, possible due to women’s hips tilting in a way that causes their knees to turn inwards.
- Decrease how many kilometres you are running, or simply take a few days off from your regular running routine
- Warm up correctly, walk at a medium to fast pace before running
- Make sure you are wearing supportive shoes
- Don’t run on hard, concrete surfaces
- Consult one of the Physios at Baw Baw Physio to create a program to keep you on track and pain free
Once you notice ITB pain, the best thing to rest immediately. That means less kilometres, or no running at all. In the majority of runners, resting immediately will prevent pain from returning. Remember that not giving yourself a break can cause ITBS to become chronic, so look after yourself. Myotherapy can help decrease the contracture and tightness in all contributing muscles. Physiotherapy can create a specific rehabilitation program to help strengthen weak areas and prevent this problem becoming chronic.
If you suffer from Runners Knee, book an appointment with us today. Call 5625 1631 or book online.