I.T.B. friction syndrome is a common condition affecting runners and one I see often. It is generally poorly understood and often poorly managed. It is a complex condition that has many facets but when all the causes are addressed the results are so much better.
What you need to know:
- common condition with runners, hiking and cycling
- can appear with a sudden increase in training load
- occurs when the attachment of the band continuously rubs against the outside of the femur (thigh) bone with training
Common signs and symptoms may include:
- Pain with running, repeated knee bending
- Tenderness over the outside of the knee
- Tightness of the ilio-tibial band
- Weakness of hip stabilisers
To reduce you knee pain, you need to address all the areas contributing to your pain.
- Reduce the current training load and avoid painful movements
- Icing and anti inflammatory medications to settle the pain
- Physiotherapy/Osteopathic treatment and rehabilitation program
- Stretching, self massage with foam roller
- Progressive strengthening of the core and hip stabilisers. Rehabilitation program designed by your Physiotherapist/Osteopath
- Address foot posture and footwear
- Gradual progression back into training – low load building gradually with 10% increments.
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