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Top 5 Running Injuries

Runner's Knee (Ilio Band Friction Syndrome)

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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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