Question: I have been running for around 6 months now and have been really enjoying it and gradually increasing my distances. Because of this, I have started a new route. This was fine for a couple of weeks but I’m now getting pain on the outside of my knee. This comes on at the same point with every run which is a particularly hilly area.
Answer: Pain on the outside of the knee can be due to a number of conditions, but given your history and when it occurs, I would say it sounds like Iliotibial Band Syndrome.
The Iliotibial Band is a thick band of fascia which attaches to the Tensor Fascia Latae muscle (on the outside of the hip) superiorly, passes down the outside of the thigh and attaches below the outer knee. If this band becomes tight, then it can cause friction on the outside of the knee everytime you bend/straighten it, especially when running and even more so when running downhill.
Tightness in the IT band can be genetic or may increase over time due to our daily activities and biomechanical causes. As well as a tight IT band, other factors can contribute to developing this condition. These include weak outer hip muscles (such as gluteus medius), a leg length difference, overpronation and a sudden increase in hill running.
As with many overuse running injuries, the key to successful treatment is to establish the cause of the problem. You can rest and ice all you like but when you return to running, if the problem is still there, the pain is bound to return.
Initial treatment should involve:
• Rest from aggravating activities (including running)
• Application of ice/cold therapy to help reduce pain/inflammation/swelling
• Anti-inflamatories to help reduce pain/inflammation (check with your Doctor if unsure)
• Stretching of the IT band and surrounding muscles (hamstrings, quads, glutes)
Continued treatment may also involve:
• Sports massage to help loosen the IT band
• Strengthening exercises for the outer hip muscles
• Change of running shoes or use of insoles or a heel pad to correct overpronation or a leg length difference
• A change in running route
To find out more about Iliotibial band syndrome please visit www.sportsinjuryclinic.net
