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Top 5 Running Injuries

Runner's Knee (Ilio Band Friction Syndrome)

Select an injury location on the skier or snowboarder

What is Runner's Knee?

IlioTibial Band Friction Syndrome is so prevalent in runners that it is commonly known as ‘Runner's knee’. It affects up to 10% of all runners at some stage.

Typically there is pain located on the outerside of the knee joint. This pain may radiate up the thigh or down the outerside of the shin and is exacerbated by running. Usually, the knee pain from Runner's Knee is only present during activity and settles when the person rests. However, in some cases it can also be extremely uncomfortable going up or down stairs.

What can you do to prevent Runner's Knee?

Runner's Knee is an overuse condition that is aggravated by excessive training. Make sure that you gradually increase your training load – there should be no sudden increases in workload as this can overload the tissues. Tightness in the IlioTibial Band has been implicated so stretching the Gluteus Medius and Tensor Fascia Latae muscles may be helpful as a preventative measure.

Similarly increased pronation of the foot (uncontrolled lowering of the arch) can lead to increased tension in the IlioTibial Band when running. Motion controlling running shoes that prevent excessive pronation can be effective in reducing this cause of increased IlioTibial Band tension. Alternatively an insole that supports the arch of the foot can help to control excessive pronation.

What should you do if you suffer from Runner's Knee?

Because Runner's Knee is inflammatory in nature, then ice packs and Non Steroidal Anti Inflammatory medication (NSAIDs) prescribed by your doctor are effective in the early stages.

Physiotherapy treatment is very effective in alleviating Runner's Knee. Once the inflammatory soreness has been resolved a physiotherapist will assess posture and lower limb alignment in order to give specific stretching and strengthening exercises to treat the underlying cause of the problem.

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Ultimate Performance Patella Knee Strap - Osgood Schlatters Knee Support - Jumper's & Runner's Knee

£8.48 inc VAT

The Ultimate Patella Strap relieves patella tendon pain by applying compression where it is needed most.
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Ultimate Performance Patella Knee Strap - Osgood Schlatters Knee Support - Jumper's & Runner's Knee has a rating of 5.0 stars from 12 reviews (12 reviews)

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Ultimate Performance Runners Knee Strap - ITB Knee Band Support - Jumper's Knee Pain Relief

£14.99 inc VAT

The Ultimate ITB Strap provides effective relief against pain outside the knee associated with iliotibial band syndrome.
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Ultimate Performance Runners Knee Strap - ITB Knee Band Support - Jumper's Knee Pain Relief has a rating of 4.0 stars from 3 reviews (3 reviews)

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Ultimate Performance Patella Tendon Knee Support - Wrap Around Compression for Runners Knee - Pain Relief

£19.98 inc VAT

The three way compression provided by this strap gives relief against numerous knee complaints including arthritis, patella tendon pain and runner's knee.
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Ultimate Performance Patella Tendon Knee Support - Wrap Around Compression for Runners Knee - Pain Relief has a rating of 4.5 stars from 24 reviews (24 reviews)

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PhysioRoom Patella Knee Strap - Pain Relief for Osgood Schlatters - Knee Band Support for Jumper's Knee

£6.48 inc VAT

The patella strap is a high quality adjustable knee strap that has been designed to help provide relief from the symptoms of patella tendonitis (jumpers knee) and osgood schlatters disease.
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PhysioRoom Patella Knee Strap - Pain Relief for Osgood Schlatters - Knee Band Support for Jumper's Knee has a rating of 4.5 stars from 40 reviews (40 reviews)

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Spenco Ironman Performance Gel Heel Cushions

£9.98 inc VAT

The Ironman performance gel heel cushions have been specifically designed to disperse the impact at heel strike ensuring that running and jumping is more comfortable.
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Spenco Ironman Performance Gel Heel Cushions has a rating of 5.0 stars from 20 reviews (20 reviews)

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PhysioRoom Sport Knee Support - Runner's Knee & Jumper's Knee Pain Relief - Patella Strap

£9.98 inc VAT

The compression provided by this strap gives relief against numerous knee complaints including arthritis, patella tendon pain and runner's knee.
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Mueller Patella Tendon Knee Support - Wrap Around Compression for Runner's Knee - Knee Strap

£26.99 inc VAT Was £32.39 Save £5.40 (17% OFF)

Relieves pain on the outer side of the knee caused by Ilio Tibial Band Friction Syndrome (Runners Knee). This patented dual action knee strap provides force above, as well as below the kneecap.
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Mueller Patella Tendon Knee Support - Wrap Around Compression for Runner's Knee - Knee Strap has a rating of 5.0 stars from 11 reviews (11 reviews)

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Bauerfeind GenuTrain Patellar Knee Brace - Padded Knee Support - Relieves Knee Cap Pain

£152.00 inc VAT

An ultra-comfortable active knee support that improves patellar tracking and relieves knee pain.
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Bauerfeind GenuTrain Patellar Knee Brace - Padded Knee Support - Relieves Knee Cap Pain has a rating of 5.0 stars from 2 reviews (2 reviews)

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PhysioRoom Instant Ice Pack

From £0.75 inc VAT     1+ £1.99 each
    6+ £1.69 each (Save 15%)
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  24+ £0.95 each (Save 52%)
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A mouldable pack that becomes an instant, single use ice pack, without the need for refrigeration.
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PhysioRoom Instant Ice Pack has a rating of 5.0 stars from 22 reviews (22 reviews)

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Physicool Cooling Bandage (10cm x 2m) - Wrists, Ankles, Elbows

£10.00 inc VAT

Physicool is an innovative and uniquely designed reusable strapping that combines the healing characteristics of cold therapy with the support qualities of a compression bandage. Differing from the more traditional treatments currently available, Physicool works by drawing heat away from the body to provide an instant long-lasting cooling effect which can be utilised for extended periods.
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Physicool Cooling Bandage (10cm x 2m) - Wrists, Ankles, Elbows has a rating of 5.0 stars from 7 reviews (7 reviews)

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Physicool Combination Pack

£14.99 inc VAT

The Physicool combination pack supplies you with one specially formulated cooling bandage and one bottle of recharging coolant which will rejuvenate and refresh the dressing. Small and compact this kit is ideal for wrist, elbow and ankle injuries providing between 2-3 hours of cold therapy and compression.
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Physicool Combination Pack has a rating of 5.0 stars from 6 reviews (6 reviews)

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Physicool Cooling Bandage (12cm x 3m) - Legs, Shoulders, Elbows

£13.00 inc VAT

Physicool is a new and unique way to instantly apply cold therapy whilst on the move, this portable and reusable compression bandage is applied quickly and easily allowing the healing process to begin immediately. By taking heat away from the body Pysicool have developed a product which differs from move traditional methods meaning it can be used for longer periods.
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Physicool Cooling Bandage (12cm x 3m) - Legs, Shoulders, Elbows has a rating of 5.0 stars from 13 reviews (13 reviews)

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PhysioRoom Resistance Exercise Band

£3.24 inc VAT

Latex Bands provide light, medium to heavy resistance during training exercises and are designed for increasing strengthening exercises during rehab and sports training. 99.99% free from latex allergens.
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PhysioRoom Resistance Exercise Band has a rating of 5.0 stars from 11 reviews (11 reviews)

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PhysioRoom Resistance Band Exercise Loop

£1.49 inc VAT

These multi-coloured tubes provide four levels of resistance, ideal for progressing strengthening exercises.
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PhysioRoom Resistance Band Exercise Loop has a rating of 5.0 stars from 28 reviews (28 reviews)

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PhysioRoom Exercise Band Loop (medium) - Pack of 5

£6.84 inc VAT

These red coloured tubes provide medium resistance, ideal for progressing strengthening exercises.
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PhysioRoom Exercise Band Loop (medium) - Pack of 5 has a rating of 5.0 stars from 1 reviews (1 review)

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PhysioRoom The PhysioRoom Rehab and Fitness Exercise Pack

£49.56 inc VAT

The ultimate rehab and fitness kit, also perfect for yoga and pilates. Everything you will need for exercise or rehab following a sporting injury, for use at home.
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PhysioRoom 5.5m x 15cm Resistance Band Box - Choose between 5 Levels Of Resistance

£6.98 inc VAT

Latex Bands provide light, medium to heavy resistance during training exercises and are designed for increasing strengthening exercises during rehab and sports training.
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PhysioRoom 5.5m x 15cm Resistance Band Box - Choose between 5 Levels Of Resistance has a rating of 5.0 stars from 25 reviews (25 reviews)

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PhysioRoom 5.5mx15cm Resistance Bands All Strengths 5 Boxes

£43.85 inc VAT

This resistance exercise band pack features five boxes each of which has varying levels of resistance. Each latex band measures 5.5mx15cm and can be cut accordingly to suit your preference. Latex bands provide light, medium to heavy resistance during exercise and are specifically designed to increase strength during rehab and sports training.
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Meridius Spoband Elastic Resistance Band

£7.03 inc VAT

The Meridius Spoband is a long-lasting resistance band with a difference. This elasticated resistance band can be used for muscle toning, posture correction, weight loss, exercise, rehabilitation and popular activities like yoga and pilates.
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Meridius Spoband Elastic Resistance Band - Orange - 100x2.5cm

£13.95 inc VAT

Meridius Spoband is a long-lasting resistance band with a difference. This elasticated resistance band can be used for muscle toning, posture correction, weight loss, exercise, rehabilitation and popular activities like yoga and pilates.
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Noene 4mm Shock Absorbing Heel Pads

£10.54 inc VAT Was £11.71 Save £1.17 (10% OFF)

Durable 4mm shock absorbing heel pads, with excellent 36 month life expectancy. Designed to wear under existing insole.
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Noene 4mm Shock Absorbing Heel Pads has a rating of 4.5 stars from 2 reviews (2 reviews)

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Mueller Arch Support Foot Strap - Plantar Fasciitis Foot Support - Foot Pain Relief

£13.99 inc VAT

An arch support designed to relieve foot pain caused by plantar fasciitis.
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Mueller Arch Support Foot Strap - Plantar Fasciitis Foot Support - Foot Pain Relief has a rating of 4.0 stars from 7 reviews (7 reviews)

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Spenco Ironman Performance Gel Heel Cup ( 2 sizes )

£10.49 inc VAT


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Spenco Ironman Performance Gel Heel Cup ( 2 sizes ) has a rating of 4.0 stars from 2 reviews (2 reviews)

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Spenco RX 3/4 Length Orthotic Arch Support

£21.99 inc VAT

The RX 3/4 length orthotic arch supports have been specifically designed to provide firm arch support to control the foot position.
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Spenco RX 3/4 Length Orthotic Arch Support has a rating of 4.5 stars from 9 reviews (9 reviews)

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Spenco RX Full Length Arch Cushioning

£19.99 inc VAT


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Spenco RX Full Length Arch Cushioning has a rating of 5.0 stars from 15 reviews (15 reviews)

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Spenco RX Heel Cushions

£7.99 inc VAT


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Spenco RX Heel Cushions has a rating of 3.0 stars from 2 reviews (2 reviews)

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Spenco RX 3/4 Length Arch Cushioning

£9.04 inc VAT


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Spenco RX 3/4 Length Arch Cushioning has a rating of 5.0 stars from 2 reviews (2 reviews)

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Spenco Ironman Total Support Thin Insoles

£28.99 inc VAT

These inserts are thinner and lighter than the original Ironman Total Support insoles whilst still offering the same level of foot support and protection.
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Spenco Ironman Total Support Thin Insoles has a rating of 5.0 stars from 2 reviews (2 reviews)

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Spenco Ironman Total Support Max Insoles

£25.99 inc VAT

These inserts have a more rigid foot stability cradle which provides advanced arch support when compared to the original Ironman Total Support insoles. Featuring a number of benefits the insoles have been designed for athletes who like to participate in a number of different sporting activities.
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Spenco Ironman Total Support Max Insoles has a rating of 5.0 stars from 10 reviews (10 reviews)

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Sorbo RX Sorboair Insole

£5.57 inc VAT

The SorboAir Insoles are amongst the latest in a new range of tailored insoles designed to improve foot biomechanics and increase comfort.
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Sorbo RX Ultra Orthotic Arch Insole with Inserts

£11.32 inc VAT Was £15.50 Save £4.18 (27% OFF)

The Ultra Orthotic Arch Insoles offer support and stability to those with a medium or high arch.
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Sorbo RX Ultra Orthotic Arch Insole with Inserts has a rating of 4.5 stars from 10 reviews (10 reviews)

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Sorbo RX Ultra Orthotic 3/4 Length Arch Support

£9.85 inc VAT Was £26.99 Save £17.14 (64% OFF)

The Ultra Orthotic 3/4 Length Arch Support was developed to offer maximum arch support for awkward or slim-fitting shoes, this insert will fit any footwear.
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Sorbo RX Ultra Orthotic 3/4 Length Arch Support has a rating of 4.0 stars from 2 reviews (2 reviews)

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PhysioRoom EVA 3/4 Length Insoles

£1.98 inc VAT

The EVA 3/4 length insoles provide firm arch support, and have been specifically designed for flat, low or fallen arches.
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PhysioRoom EVA 3/4 Length Insoles has a rating of 5.0 stars from 6 reviews (6 reviews)

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PhysioRoom Gel Heel Cup Pair

£2.99 inc VAT

Featuring a dual layer construction and shock absorbing properties, these durable heel cups provide superior support and all-day comfort for your feet.
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PhysioRoom Gel Heel Cup Pair has a rating of 5.0 stars from 29 reviews (29 reviews)

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Sorbo RX Blue Heel Pad

£3.34 inc VAT

The Sorbo RX Blue Heel pad combines a 100% Gel and Poron cover to provide optimum comfort and support for those who experience regular heel pain. The RX is simply placed into the shoe around the section of the heel and can be work during daily activity or exercise. PhysioRoom.com is the exclusive seller of the Sorbo RX range in the EU.
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Sorbo RX Blue Heel Pad has a rating of 5.0 stars from 1 reviews (1 review)

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Sorbo RX Ultra Orthotic High Arch

£12.19 inc VAT Was £26.99 Save £14.80 (55% OFF)


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Spenco Ironman Total RACE Premium Insoles

£7.93 inc VAT Was £49.99 Save £42.06 (84% OFF)


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Spenco Ironman Total RACE Premium Insoles has a rating of 5.0 stars from 3 reviews (3 reviews)

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Aircast Knee Cryo/Cuff with Cooler

£91.99 inc VAT

Ultimate knee ice therapy. Provides 6 hours continuous cold and compression to minimise bleeding, swelling and pain.
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Aircast Knee Cryo/Cuff with Cooler has a rating of 5.0 stars from 47 reviews (47 reviews)

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Mueller Pro Heel Cups

£6.96 inc VAT Was £14.48 Save £7.52 (52% OFF)

Ultra soft, high quality heel cups - provide the ultimate in shock absorption and also stabilise the heel.
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Mueller Pro Heel Cups has a rating of 5.0 stars from 6 reviews (6 reviews)

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