Are you increasing the distance you are running? How are you knees?

Recently in clinic I noticed I am treating more clients who are starting to increase the distance they are running ahead of a half or full marathon.  What they had in common was tight Iliotibial Bands (ITB).

Iliotibial Band Syndrome or Runner’s Knee is characterised by pain on the lateral side of the knee joint (epicondyle of the femur)  when running.  The pain stops when you are resting and then returns again when you resume running.  It often feels like something catches or “twangs” over the bone.

It’s mostly the running activity itself that causes IT band irritation. For instance, a motion like running causes repeated extending and bending in your knee. This motion stretches the band, which makes it become tight, and even swollen.  If it does become swollen it will benefit from being iced and resting.  If your IT band is irritated then it along with the rest of your legs may benefit from massage.

It is also worth trying to avoid running on cambered roads.  In addition if you notice that when you run, one or both of the soles of your feet tilt outwards (eversion of the foot) then you may want to consider if you need orthotics.

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