Runners Knee - Understanding Iliotibial Band (ITB) Friction Syndrome: Symptoms and Rehabilitation
Introduction
Iliotibial Band (ITB) Friction Syndrome is a common overuse injury that primarily affects runners and cyclists. Characterised by pain on the lateral aspect of the knee, ITB syndrome can be both frustrating and debilitating. Understanding its symptoms, causes, and effective rehabilitation strategies is essential for athletes looking to recover and prevent recurrence.
Symptoms of ITB Friction Syndrome
Knee Pain: The hallmark symptom is a sharp or burning pain on the outer side of the knee. This pain often worsens with activities such as running, particularly on downhill slopes or uneven surfaces.
Swelling and Tenderness: There may be localised swelling and tenderness, particularly over the lateral femoral epicondyle—approximately 2-3 cm above the knee joint line.
Crepitus: Some individuals experience a creaking or popping sensation during movement, particularly when bending and straightening the knee.
Pain during Repetitive Activities: Pain often develops after a certain distance or time during activities like running or cycling, making longer sessions particularly challenging.
Causes of ITB Friction Syndrome
ITB Friction Syndrome can arise from several factors:
Biomechanical Issues: Poor alignment and movement patterns, such as excessive hip adduction or internal rotation, can place stress on the ITB.
Muscle Imbalances: Weakness in the muscles around the hip and knee can contribute to improper tracking of the ITB as it moves across the knee.
Training Load: Increases in training intensity or volume, as well as running or cycling on cambered surfaces or uneven terrain, can exacerbate the condition.
Physiotherapy for ITB Friction Syndrome
Effective rehabilitation for ITB Friction Syndrome generally involves a multi-faceted approach:
Load Management:
Changing your training load to reduce the aggravating movements is crucial. This doesn’t mean complete rest, but you may have to spend some time running on a track as opposed to tackling hills.
Soft Tissue Treatment:
Techniques such as deep tissue massage, dry needling, and foam rolling can alleviate tension in the ITB and surrounding muscles.
Stretching of the tensor fascia latae and gluteus maximus may also help address tightness.
Strengthening Exercises:
Our running physiotherapists may focus on strengthening exercises for your hip abductors and external rotators. This can improve stability and control during activity.
Incorporate functional exercises that mimic running movements to enhance overall biomechanics.
Conclusion
Iliotibial Band (ITB) Friction Syndrome can significantly impact an athlete's performance, but with a focused rehabilitation plan that addresses both symptoms and underlying causes, most individuals can recover and return to their activity pain-free. Our Sports Physiotherapists will assess your running injury and tailor a treatment plan to you. This will reduce your chance of any further injury and get you back to full speed as soon as possible!
