Wellness & Fitness

That pain in your knee may not be what you think it is

RUN

Running downhill may cause knee pain. PHOTO | FOTOSEARCH

Have you experienced a sharp pain on the outer part of the knee when you run or after vigorous exercise? Most runners mistakenly think they have a knee injury when they have iliotibial band syndrome.

Symptoms of iliotibial band syndrome include: Pain on the outer side of the knee, swelling on the outer side of the knee, some people experience a snapping or popping sound on the knee, pain going down the outer side of the thigh to the hip, and needle-like pricks especially when the heel touches the ground.

What is iliotibial band (IT band) syndrome?The iliotibial band is a muscle that runs down the outside of the thigh from the hip to the shin. Sometimes the band may get tight or swollen due to strenuous activities such as running. This causes pain and tenderness which is known as iliotibial band syndrome.

Causes of IT bandsyndrome include:
Overuse: Most often occurs to runners, cyclists and other sportspeople where squatting is frequent.

Poor training habits: Running downhill all the time causes the IT band to stress as it works to stabilise the knee.

Lack of muscle flexibility and improper posture: This applies to cyclists should they have their “toe-in” while they pedal.

Prevention of IT Band Syndrome:

Rest or reduce your activities if you feel pain. Walk a quarter to half a kilometre before you start your runs.

Make sure your sports shoes are not worn out on the outer side of the sole. If they are, replace them.

Run on an even surface and do not run on concrete surfaces.

When running, change direction periodically. Schedule an evaluation by a physiotherapist to see if you need orthotics.

Management of IT band syndrome:

Rest: This means less running or no running at all. This also includes running on a treadmill.

Put ice on the area that is hurting; this helps relieve pain and swelling. Consult a physiotherapist if the pain persists or it is recurrent.

The author is a physiotherapist at C & P Health Centre in Karen, Nairobi