ITB, ITBS, ITBFS, Runner’s Knee – call it what you want, iliotibial knee pain can be stubborn.

In fact, ITB syndrome is the most common source of pain on the outside of the knee for runners. With this in mind, I decided to develop a blog touching on how to tackle ITB pain for those runners who just can’t seem to shake it off. 

Who Gets It?

ITB pain is most common in novice runners who have had a rapid increase in training load. The tissues do not have time to recover properly leading to excessive microdamage and pain. Those runners who have had an increase in downhill running, speed drills and overall distance will be at a greater risk of acquiring pain.

Risk Factors

Unfortunately for the men, it’s you who are at a greater risk of developing ITB pain, however this doesn’t mean that females are off the hook. It is also more common in the less experienced runners who have a very sharp increase in running volume.

Contrary to popular belief, these conditions are not risk factors:

• ITB tightness
• Leg length discrepancy 
• Foot pronation 
• Hip weakness 

Below are some strategies to try and manage ITB pain if you are experiencing it. The main issue tends to be training load and intensity. Therefore, you need to be open about modifyingyour training program to protect your body.

1. Calm It Down
   The ITB becomes painful due to increased inflammation around the area. Only run at an intensity that does not aggravate pain further. Ice, anti-inflammatories, and taping can also be used to help settle symptoms. This is the time where you take control over the injury. Ignoring the issue will result in worsening symptoms and a longer road to recovery.
   
   
2. Build It Up
   Whilst you are having a rest from running, focus on increasing strength in your lower limb. Everyone is different and will have different muscle imbalances. If you are unsure which muscle groups to target, I would advise to book an appointment with your physiotherapist to determine which muscles are weak and then to develop a training programme based on this.
   
   For example, some people may have already been told they have weak glutes – but we have different gluteal muscles and knowing which one to target is integral. Similarly, you may have glutes of steel, and it is actually quadriceps weakness that you are suffering from. Understanding your individual weaknesses will make treatment more effective and get you back to running quicker.
   
   
   
3. Still no luck? – Book an appointment with a physiotherapist.

If these self-management techniques haven’t helped, then it’s time to visit your local physiotherapy clinic. Physiotherapists can help to analyse your running technique, identify error in training loads and provide education and advice to get you back on track.

Whether your goal is to complete your first marathon, win gold in a 200m race or simply to improve your 5km PB – a physiotherapist can help you to get there. Don’t let ITB pain hold you back.

Book a free initial assessment today.

Remember to Keep Moving with UniquePhysio!