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A sharp pain on the outside of the knee may denote IT band troubles. Fortunately, a variety of stretches and treatments are available for this common running injury.
A number of injuries may sideline runners from time to time, one of which is iliotibial band friction syndrome, a common injury marked by sharp, tight pain on the outside of the knee. Though this injury can be particularly painful and debilitating for runners, a number of treatments exist to ensure recovery and future prevention. Why Iliotibial Band Friction Syndrome OccursThe iliotibial (IT) band is a long, thick strip of muscle and tissue that runs the length of the upper leg, from hip to knee. According to Dagny Scott, author of The Complete Book of Women’s Running (Rodale, 2007), the IT band can grow tight due to biomechanical errors in runners, such as an uneven foot strike or unequal leg length, resulting in its painful rub against the outside of the knee. In addition to anatomical irregularities, external factors can also cause IT band tightness, such as overtraining, running on sloped surfaces, and failing to replace worn-out shoes. Symptoms of IT band syndrome tend to come on slowly, as the injury builds over time. Lyle J. Micheli, M.D., author of Healthy Runner’s Handbook (Human Kinetics, 1996), explains that symptoms can include more than knee tightness. They can also include difficulty running downhill, discomfort walking down stairs, and limping to relieve IT band friction. Treating the InjuryWhen IT band issues arise, runners should reduce or stop their training completely until the pain ceases. According to Micheli, they should ice the injury at least three times a day for 20 minutes at a time, and take heed to avoid sloped surfaces when they do get back into their running shoes. Over-the-counter pain relievers can be taken to ease pain and reduce inflammation. Micheli advises runners to continue engaging in cardiovascular activities that do not involve repetitive knee bending, such as swimming or yoga. Most cross-training activities are gentle on the knees, though biking and even elliptical machines can sometimes aggravate IT band symptoms. Runners should also begin a strength and flexibility program targeted at the IT band in order to stretch and bolster the muscles surrounding it. Though Scott points out that the IT band itself does not stretch, the muscles around it can be elongated to prevent tightness in the future. As IT band issues are often caused by tight hamstrings or quads, stretching these muscles is important in recovering from IT band syndrome. Runners should incorporate a variety of hip, thigh and calf stretches into their recovery program, in addition to strengthening moves that will fortify the leg muscles, like squats and lunges. Micheli says that runners may also schedule an appointment with a physical therapist, who can address an individual’s muscle imbalances and prescribe a tailored exercise program. Preventing Injury in the FutureRecovery periods differ between runners, though injury may last anywhere from one week to several months. However, once runners return to their regular routine, it is important to ease in slowly and to continue a strength and stretching routine that will alleviate IT band tightness, since runners sometimes grapple with the same recurring injury over time. Replacing shoes every 400 to 500 miles, stretching before and after runs, and even continuing to ice the area are excellent preventative measures. In addition, many runners benefit from foam rollers, which massage the IT band and can be purchased at sporting stores. Overall, runners should listen to their bodies in order to prevent recurring injuries. Most runners know when to turn up the heat and when to ease off, and paying attention to the body’s cues will ensure a long, pain-free running career.
The copyright of the article Iliotibial Band Friction Syndrome in Running Training & Fitness is owned by Anne Valente. Permission to republish Iliotibial Band Friction Syndrome in print or online must be granted by the author in writing.
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