Runner’s Knee

What is runner’s knee?

Iliotibial band (ITB) syndrome, or runner’s knee, got its nickname for an obvious and very unfortunate reason—it’s common among runners.  The resulting pain on the outside of the knee, comes on when running, stops when you rest and then starts again when you resume running.  Some runners feel something catching on the outside of their knee or a “twang” over the bone on the outside of their knee.

What causes runner’s knee?

  • Long distance running
  • Excessive eversion of the feet
  • Running on uneven terrain or on cambered roads
  • Lack of core strength
  • Mobility issues in your lower back or hips

How can I prevent runner’s knee?

  • Listen to your body – stop running if you feel and sharp or shooting pains and review your running style.
  • Strengthen your core including your glutes as this will help you run longer and longer distances and will ensure you have adequate strength when running up and down hills.
  • Ensure your Iliotibial band and thigh muscles are flexible.
  • Avoid running down hill or on a cambered road
  • If your feet naturally evert then book an appointment to see a podiatrist to see if you need shoe orthotics.

Is there anything else that can help?

Either deep tissue or a sports massage can loosen a tight Iliotibial band and release any tension in the hips, quadriceps and lower back muscles.

 

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