The fibrous band of tissue called the Ilio Tibial Band (ITB) runs from the buttock along the outside of your thigh and into the knee. ITB Syndrome or 'Runner's Knee' which as its name suggests is common to runners, cyclists and tennis players is an overload or overuse injury.
An increase of training in a short timeframe or increase in the intensity of training can lead to ITB Syndrome and a sign of glute weakness which causes over pronation at the ankle and knee valves. So this is really a chain problem where one muscle weakness can cause issues and pain in other joints.
Generally the first symptom is a sharp pain on the lateral (outside) side of your knee. In some cases the pain travels up to your hip. You'll find that the pain increases when climbing stairs or running or jogging. The pain is most intense at the start of your flexing of the knee. Swelling is not usually a symptom and may indicate a different injury.
Generally the pain will start slowly and build up the more you raise the regularity or intensity of your training/running and is exacerbated by running up hill and walking up and down stairs.
Rest will ease the symptoms quickly. Some research suggests that braces and tapes can provide some minimal short term relief of symptoms. However to solve the problem you'll need to focus on particular exercises to strengthen your glute and correct your running gait.
The following table outlines some key symptoms to look out for in common knee injuries. This table is not a replacement for seeking a professional diagnosis but may help you to identify issues for further research.
My best advice is to seek professional help from a doctor or physiotherapist if you are experiencing any of the following symptoms to correctly diagnose your issue and develop a plan for treatment.
REFERENCES: Mucha MD, Caldwell W, Schlueter EL, Walters C, Hassen A, Hip abductor strength and lower extremity running related injury in distance runners: A systematic review., Journal of Science Medicine in Sports, 2017;20(4):349-355 .Falvey, E., Clark, R., Franklyn‐Miller, A., Bryant, A., Briggs, C., & Mccrory, P. (n.d.). Iliotibial band syndrome: an examination of the evidence behind a number of treatment options. Scandinavian Journal of Medicine & Science in Sports, 20(4), 580–587.
Ever stepped out of bed first thing in the morning and felt a shearing pain in your heel? You may have even looked down to confront the sharp toy truck or shard of glass that MUST be on the floor….there is nothing there, it’s an internally generated pain that feels like a cattle prod to the foot every time you plant your foot down.
The very likely diagnosis here is Plantar Fasciitis.
Where did it come from, AND HOW DO WE FIX IT!?
The mantra “don’t take back pain lying down” (which came into vogue in the late 90’s) could not be more accurate. I approach Pilates to overcome back pain like having your veggies. You need to get your salad (exercises) in before you can have all the dessert (pain free function) you like. It will vary from person to person depending on the nature and causes of their own specific Low Back Pain, but a holistic Pilates program to reduce pain symptoms and gain function would look like this!......
Are we talking a Chris Hemsworth 6 pack or shredded abs of any form? I’d love to say yes… but quite honestly as a runner and a physio, I am definitely more interested in function, posture and form.
We need core strength to simply live and function at a basic level, but for higher level performance (running) and injury prevention, we need optimal evenly distributed strength around the torso and pelvis.
Runners, listen up! Let's get to the core of the matter....