With the increase in running over the last couple of months, we have seen more and more patients reporting lateral knee pain when exercising. The ITB (Iliotibial band) is responsible for a lot of these issues.
ITB syndrome is an overuse injury that is often seen in runners, long distance walkers and cyclists. Pain is reported on the outside of the knee just above the joint.
What is the cause?
The Iliotibial band (ITB) is a fascial structure (connective tissue) that runs from the pelvis to the knee on the outside of the leg. Repeated bending of the knee, mixed with certain biomechanical and extrinsic factors, causes an irritation to the tissue under the ITB as it passes over the outside of the knee.
Biomechanical issues can include:
Weak gluteal muscles
Muscle imbalance of the hips
Reduced hip range of motion
Running technique - foot crosses the midline of your body
Extrinsic factors can include:
Rapid increase in distance or speed
Increase in hill running
Running on uneven surfaces
Poorly fitted running shoes
Poor cycle fit
Exercise ideas to prevent lateral knee pain:
Focus on gluteal strength as these muscles are so important in maintaining good running form. Strong glutes will also reduce the load on the ITB and help to prevent pain to the knee.
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If this sounds like something you may be struggling with, one of our physios would love to help.
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