- Cut running to a minimum, or stop and cross train, and then make sure you follow the correct protocol for introducing running again (video).
- Ensure that you are not running on a camber of the same direction all the time, and if you are running on a track, ensure that you run 50% of your training the other way around the track.
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here). These checks are really important as ITB syndrome is often caused by one of these elements being out of balance.
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Acupuncture can help.
- Perform the RICE protocol 6-7 times per day for 20 minutes at a time (see videos below).
- Taping the knee may also help the symptoms as you heal (see videos below).
- Wear a general knee compression support (see our online shop for details).
Iliotibial Band Syndrome at the knee
It is likely the outside or outer knee pain you are suffering from is due to Iliotibial Band Syndrome, or Iliotibial band friction syndrome at the knee.
The iliotibial band is a tissue running down the outside of the thigh, over the hip and knee, and inserting just below the knee. It helps keep the knee stable when running. However, the continual rubbing of the band during running may cause the area to become inflamed, creating outside knee pain, or outer knee pain.
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Foam rolling of Iliotibial band
- Applying ice to an area
- RICE protocol
- Massage - ITB
- Inner Buttock Stretch
- Front of hip stretch
- Hip joint stretch
- Hamstring stretch
- Front of thigh Stretch
- Gluteus medius strengthening
- Hip stabilising exercise
- Squats
- Core stability strengthening
- Gluteus Maximus strengthening
- Strengthening of sole of foot
- Iliotibial band taping at the knee
Iliotibial Band Syndrome at the knee
Attention!
If you keep runnning through Iliotibial Band Syndrome (ITB) without the proper rehabilitation, it may become more and more difficult to cure.
Ensure you seek advice from your doctor or sports therapist. Some stubborn ITB problems can require a steroid injection to help cure.
