Run Without Pain Anymore – ITB Syndrome

Knee, Blog, / By Winsen Citra

In an earlier article, I wrote about runner’s knee which is a term that is used to describe any one of several conditions that cause pain around the kneecap. ITB syndrome is one of those conditions. It is the most common condition responsible for runner’s knee.

This article will discuss ITB syndrome in further detail and will show you how you can run without pain anymore.

What Is ITB Syndrome?

ITB syndrome
ITB Syndrome

The Iliotibial Band, or ITB in short, is along thin band of fascia on the outer part of your thigh. It connects to your buttocks muscles and attaches at the outer part of your knee.

When you are running, the ITB slides forward and back against the bony prominent that it attaches to. Excessive rubbing against this bony prominence can occur as your foot strikes the ground when running. Over time this rubbing causes irritation over the area and inflammation. This is what is considered ITB Syndrome.

Symptoms of ITB Syndrome include:

  • Sharp, burning pain on the outside of the knee
  • Pain is aggravated when doing repetitive activities such as running
  • Pain when bending the knee

What Is the Cause?

Just like the other conditions that cause runner’s knee, ITB syndrome is caused by muscle imbalance.Your muscle imbalance alters your running biomechanics which causes irritation of the ITB.

Other contributing factors include:

  • Poor knee alignment (inward rolling knee)
  • Flat footedness (collapsed foot arch)
  • Weak buttock muscles
  • Weak inner thigh muscles
  • Poor core muscles
  • Poor footwear
  • Sudden increase in training
Inward Rolling Knee
Inward Rolling Knee

What To Do?

The most important thing to do when you have ITB syndroms is to get a proper diagnosis from a professional. There are other conditions with similar presentation which may have different treatment.

Once you are diagnosed, the step to treat ITB syndrome is to address the muscle imbalance and reduce the inflammation. Some effective methods are:

  • Taking anti-inflammatory
  • Icing the area
  • Strengthening your foot arches
  • Using the foam roller on the outer thigh
  • Stretching your glutes
  • Strengthening your hip stabilisers
  • ¬†Improve your balance

We hope this article has been useful to you. Below is a video of how to use a foam roller to loosen up the outer thigh muscle and ease your pain. Follow our channel in order to find more useful exercises. Do contact us if you have any questions.