Thanks to my friends Sharla, Olivia, and now Kamy for their recent questions about knee pain. There are many things that can lead to knee pain when you are running or performing other exercises. It can be very frustrating when you are getting back into exercise or when you are preparing for an event to battle with knee pain. So today I wanted to talk about a fairly common cause of lateral knee pain. It is a condition called iliotibial band tightness or what is also known as IT band syndrome.
Your IT band extends from your hip down the lateral side of the leg and attaches to the outside portion of your knee. When the IT band becomes tight it rubs the lateral portion of your femur creating friction which leads to inflammation and pain.
Some common causes of IT band sydrome are downhill running, running on uneven or cambered surfaces, excessive pronation of your feet, and excessive torsion (twisting) of the knee from your personal running style.
For those of you suffering from IT band syndrome and lateral knee pain when running, here are a couple of self treatment ideas:
- The least popular – stop running or decrease the amount of time that you run. Pay attention to and don’t ignore INCREASING knee pain with activity. If your pain is increasing while you are running, it is your bodies only way of telling you to stop – you need to listen or it will result in more pain. So if pain increases at 10 minutes, or 30 minutes then stop at 10 minutes or 30 minutes. I’m not talking about muscle burn I’m talking about knee pain. If pain is staying the same it is OK to try and work through it.
- Stretch the IT band. Holding for 30 seconds on both sides and then repeat the stretch 2-3 times a day.
- Roll out your IT band with a foam roller or massage tool (see video).
- Take a non-steroidal anti-inflammatory medication for 5-7 days.
- ICE the knee following activity for 15-20 minutes.
For those runners out there trying to prevent IT band syndrome from occurring here are some helpful tips:
- Stretching exercises that include the IT band, hamstrings, quadriceps, gastroc/soleus and glut muscles before and after running.
- Strengthening exercises that target the quads, gluts, hamstrings, and gastroc/soleus muscles.
- If you are preparing for an event (1/2 marathon, marathon), follow a training program that allows you to progress slowly as your body is ready.
- Work on improving distance and then work on speed, don’t work on both simultaneously (ie: get comfortable running a 5k before trying to get faster running a 5k).
- Incorporate rest and Yoga into your routine.
- Avoid excessive downhill running.
- Wear proper shoes that help control excessive pronation if that is your problem.
- Roll out your IT band before and after running to help manage wear and tear (See Video).
- Stay hydrated! At least half of your body weight in ounces of water + extra to account for your workouts.
Remember, it is always easier to prevent symptoms than it is to treat them. Be smart and listen to your body and do the small things today that can pay long term dividends. Consistency over a period of time is what creates change.
P.S. Please feel free to share this advice with friends and family.
Medical Advice Disclaimer
The information included in this blog post and on this site are for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information on this website does not create a physical therapist-patient relationship.
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