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Definition: Pain and inflammation
on the outside of the knee, where the iliotibial band (a muscle on the
outside of the thigh) becomes tendinous, and results in a friction
syndrome by rubbing against the femur (thigh bone) as it runs alongside
the knee joint.
 Symptoms:
Initially, a dull ache 1-2 kilometers into a run, with pain remaining
for the duration of the run. The pain disappears soon after stopping
running, later, severe sharp pain which prevents running pain is worse
on running downhills, or on cambered surfaces pain may be present when
walking up or downstairs.
Local tenderness and inflammation
Causes:
Anything that causes the leg to bend inwards, stretching the ITB against
the femur overpronation (feet rotate too far
inward on impact) tightness of the ITB muscle lack of stretching
of the ITB incorrect or worn shoes excessive hill running (especially
downhills) and running on cambered surfaces overtraining
Self-treatment:
Medical treatment:
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Physiotherapy, if injury doesn't respond to
self-treatment in 2 to 3 weeks |
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Orthotist or podiatrist for custom-made
orthotics to control overpronation |
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Orthopaedic surgeon - if injury does not
respond to physiotherapy treatment, a cortisone injection into the ITB,
or surgery to release the ITB may be indicated. |
Alternative exercises:
| Swimming, pool running, cycling (in low
gear) "spinning" |
| Avoid any exercise that places strain
onto the ITB, specifically, avoid stair-climbing |
Preventative measures:
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Stretching of the ITB, quadriceps, hamstring,
and gluteal muscles. |
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Hold each stretch for 30 seconds, relax slowly.
Repeat stretches 2 - 3 times per day. Remember to stretch well before
running. |
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Strengthening of quadriceps, hamstring and calf
muscles. |
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Correct shoes, specifically motion-control
shoes and orthotics to correct overpronation |
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Gradual progression of training program |
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Avoid excessive downhill running, and cambered
roads (stay on the flattest part of the road) |
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Incorporate rest into training program |
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