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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  • Trigger Points

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    • We only notice the worse area of pain - so if our right shoulder is more painful, we have a tendency to assume our left shoulder is OK.
    • Trigger Points
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    • Muscle Damage
    • Nervous Tension
    • Physical Stress
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    • Environmental Factors - cold, damp
    • Illness
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    • Poor Diet
    What are the symptoms of trigger points?
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    • Tension headaches
    • Referred pain
    • Painful movement of a joint or limb
    How can I prevent trigger points forming?
    • Maintain good posture
    • Manage your stress
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    How can I get rid of my trigger points?
    • Acupuncture
    • Massage
         

  • So how does massage help “tired” muscles?

    Many clients come to our clinics a few days after vigorous work outs or competing in sporting competition because their legs feel tried or heavy.  These clients often book a sports massage, but is their any scientific evidence to explain what is happening in the body during the treatment? Massage dilates superficial blood vessels and increases the rate of blood flow.  In addition if a deeper pressure is used like in sports or deep tissue massage on a healthy adult it improves the venous return.  Both of these changes to the blood flow represent a potent means to accelerate healing.  For example, it suggests that massage should improve the performance of fatigued muscles.  In addition, Goats asserts that massaged muscle fibres display less spasm, an increased force of contraction and enhanced endurance compared with muscles simply rested.  Which suggests that massage will assist in the improvement of sporting performance where it has been compromised. References Scull CD (1945) Massage - Physiologic Basis.  Archive of Physical Medicine 26: 159-67 Wilkins RW, Halperin MH, Litter J. (1950)  The effects of various physical procedures on circulation in human limbs.  Ann Intern Med 33: 1232-45 Goats GC (1994) Massage - the scientific basis of an ancient art: part 2.  Physiological and therapeutic effects Br J Sp Med 28(3)