Niggly Knee?

The iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. This can cause irritation if you take up your mileage too quickly, especially if you’re doing a lot of track work or downhill running. ITBS makes up 12% of all running injuries.

Who’s at risk?

Runners who develop ITBS may overpronate, have a leg-length discrepancy, or suffer from weak hip abductor and gluteal muscles. If your hip motion is not well controlled, then your IT band gets stretched with your running stride, and that can irritate it.

Can you run through it?

ITBS is known as a stubborn, nagging injury. Take a rest day or two and back off your mileage for a week and you could avoid a full-blown flare-up. If you ignore the first symptoms and continue training at your usual mileage and intensity, you can exacerbate it.

Rehab it

Strengthen the hip abductors with lateral side steps, side leg lifts, and one-legged squats.

Use a foam roller before and after you run: Rest the outside of your thigh on top of the roller, and roll your IT band from your knee to your hip.

For more tips on foam rolling, click here.

Hiking and bicycling can aggravate ITBS. Instead, swim, pool-run, and use an elliptical trainer.

Prevent a relapse

Continue exercises and foam-rolling. Change directions every few laps while on a track, and limit how often you do hilly routes.

IT band issues often get better if you can learn to shorten your stride so that your weight centres on the front of the heel or the mid-foot as you land. A 5 to 10% difference in your stride length can make a huge difference.

Elite Treatment

Two-time Olympian (5 000 metres) Bolota Asmerom California, dealt with ITBS when he took up his training to 110 kilometres a week in 1999. ‘I got relief through massage, strength, and flexibility work,’ he says. ‘I’ve stayed injury-free since then because I take care of every ache with massage and ice. I also try to avoid doing too much track running.’

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Got something to say?

7 Responses to “Niggly Knee?”

  1. Pino Murgia says:

    I need some advise, will be running a half marathon on Sunday 6th November, my last competitive run was this past Saturday – 15km Trial Run where i ran through the pain barrier – ITBS.
    I normally run 4 times a week, bearing in mind i’ve just come back from a 7km light run this evening, do you recommend i take the rest of the week off and only run again on race day.
    What can i do in order to relieve the discomfort in the mean time.
    Thanks P

    • Most definately! Take the week off (it’s recommended to “taper” before a big race) – and use a foam roller to roll out your ITB… Good luck!

    • Gwen says:

      Am fairly new to running, longest distance so far is 13km – but am totally hooked. Seems I have started with a slight ITB injury and have been told to go back to walking for a while. Am so bleak, hoping it’s not going to continue being a problem!

    • M says:

      Looking for a patt-strap, know of any suppliers?

    • R says:

      Please help. I get extreme pain on the inside of my knees when I run distances of more than 10 kms. The pain and stiffness lasts about 2 or 3 days after the run and then wears off. I thought it was ITBS but it seems from the content of the article above that it’s not. Could it also be a tendon or is it skeletal?

    • Clinton says:

      Patellar Strap, look no further! Check out BodyHelix and would love Runner’s World to do a review.

    • Coral says:

      Dos anyone know where I can buy one of these foam rollers?

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