Knee Pain

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Iliotibial Band Syndrome: Self-Care & Training Modification

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Iliotibial Band Syndrome: Self-Care & Training Modification

As we work our way through this series, let not forget what we have learned so far.

  • Iliotibial band syndrome is a common overuse injury plaguing runners of all abilities. The most common offense is trying to increase your volume too soon while also increasing the intensity without cross-training or varying surfaces.

  • The Iliotibial band DOES NOT STRETCH! The tension we feel is caused by the muscles that support the IT band, Tensor Fascia Latae and Gluteus Maximus.

  • The stabbing pain we experiences as runners suffering from IT band syndrome is thought to be caused by the band itself shifting forward and backward as the knee flexes and extends. The research is out on that one…if we ever reach a consensus, I will let you all know!

Where are we now? Well…if you have made it this far, you are probably dealing with IT band syndrome and wondering if it will ever go away and let you get back to running the way you would like.

For this, we are going to discuss self-care. What you can do about the knee pain and tight hips at home while also mentioning a few stretches you can do at work or out on a run. Our goal is simple - Allow you to continue to train, modified while improving your IT band syndrome pain week-to-week.

What we are talking about today, where the real work takes place, the day in and day out self-care. And the big question….can you continue training?

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Runner's Knee Bonus: Patellofemoral Pain Syndrome - Not Just For Runners

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Runner's Knee Bonus: Patellofemoral Pain Syndrome - Not Just For Runners

For several weeks we have been covering patellar femoral pain syndrome (PFPS), or runner’s knee as many like to call it. However, as with many of the conditions we see, it can be found in more than just one population of people. PFPS can also be caused by other physical activities that put repeated stress on the knee. This can include squatting, jumping, climbing stairs, etc. Along with that, PFPS can occur when you have patellar malalignment, which was touched on in Part 1 of our Runner’s Knee series.

With most PFPS we see, it comes from a sudden increase of load placed on the knee. So if you have recently increased your weight at the gym, time on the Stairmaster, or taken on a new activity, if the stress level on your knees has increased you could experience “runner’s knee” even if you do not consider yourself a runner. With that said, here are a few preventative measures we can implement that could help.

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