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Associated articles: General
Knee Pain and Running
Inside
Knee Pain and Running
Location
Pain is present
on the outside of the knee cap. The Illiotibial band is a
band of strong tissue that begins on the outer side of the
pelvis and attaches to the outer part of the knee. Excessive
strain can lead to the tendon shorting which causes the band
to rub on the knee cap and produces pain.
How
it affects your running
This is a classic
overuse injury. Excessive mileage, hill work and inadequate
rest are contributing factors. Hyper-mobility of the feet
(over pronation) can also lead to this condition.
Treatment
of Illiotibial Band Syndrome
Initial treatment
should consist of an ice pack. Some runners prefer to use
a wet towel that has been in the fridge. We recommend you
use commercially available ice packs for focused pain relief.
An anti-inflammatory such as Ibuprofen will help to release
the swelling. Please note this should be taken with meals
and never before running.
Reduce mileage
and hill work followed by a course of deep massage is advisable.
The main two exercises that can help this condition are leg
extensions to strengthen the hips and a gentle Illiotibial
band stretch.
Illiotibial Band
Stretch
Sit with your
injured leg bent and crossed over your straightened opposite
leg. Twist at your waist away from your injured leg, and slowly
pull your injured leg across your chest. You should feel the
stretch along the side of your hip. Hold the stretch for 10
to 15 seconds. Repeat the stretch six to eight times. This
stretching exercise may be helpful for Illiotibial band syndrome
and adductor strain.
We also recommend the use of sports orthotics/ insoles to
dramatically speed up recovery time. Knee supports provide
compression and stability to the affected muscle to increase
the healing phase of the injury.
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