Do you have knee pain when you run or cycle? Is the pain located on the outside of the knee? Do you find it painful to stand up after sitting for a long time? You might have ITB Syndrome. The iliotibial band (ITB) is a thick connective tissue that begins at the hip and inserts on the outside of the knee. This band can get inflamed when there is repeated friction between the bone and the ITB during physical activity. It is one of the more common athletic injuries. Runners and cyclists are most prone to this injury due to repeated knee bending for their sport.
Sign and Symptoms:
- Painful squats
- Pain when bending the knee
- Pain lying on the affected side.
- Localised tenderness on the outside of the knee
The ITB is a strong structure that functions to provide stability on both the knee and hip joint during physical activity. People often complain that the band can feel tight and they want to stretch it. However, research have revealed that the ITB actually cannot be stretch therefore someone with this issue should instead focus strength-based rehabilitation exercises. When the hip muscles are strong then it will be able to support the demands of your specific activity. People with weak hip strength and control are more likely to develop this condition. In other words, hip strength and control are the key treatment requirements for a successful recovery.
Physiotherapy Treatment:
People who have ITB syndrome should avoid any activity that places large amount of stress on the ITB, these activities include running, jumping, cycling and squats. This will allow the body to begin the healing process. Using an ice pack on the affected area can help with the pain management and decrease the inflammation to the area. Our physiotherapists will be able to provide you with a rehabilitation program so you can gradually return to the activities
Rehabilitation usually begins by reducing the load to avoid re-aggravating the area. Low load hip strengthening exercises (e.g. glute bridges) are often given by the physiotherapist to start strengthening the area. As the hips get stronger then more functional exercises (e.g. squats) are prescribed for return to sport. A physiotherapist will also assess your running technique to determine if there is a need to re-train the technique. For example, runners who overstride and have a narrow step width often place more load on the lower limb structures. Physiotherapists are movement experts and will be able to identify and address any running impairment. If you are still having issues with knee pain, we are here to help! Book an appointment with one of our expert physiotherapists today. You can also follow us on Instagram to stay updated on the latest physiotherapy tips.
References:
Geisler, P.R., 2020. Iliotibial band pathology: synthesizing the available evidence for clinical progress. Journal of Athletic Training.