If I had ITB pain, here's what I'd do
Updated: 2 days ago
Iliotibial band (ITB) pain is one of the most common things we see in runners. It shows up as an ache or sharp pain on the outside of the knee, and it often makes itself known a few kilometres into a run.
There's no one-size-fits-all fix, but if I had ITB pain, this is where I'd start.
1. Check in with a physio
Pain on the outside of the knee can have a few causes, and not all of them are ITB-related. Getting it assessed means you're treating the right thing, rather than guessing and losing weeks of training.
2. Check if you cross over when you run
Do your feet land across the midline, like you're running on a tightrope? For some runners this increases the load on the outside of the knee. The easiest way to check is to have someone film you from behind, on a treadmill or a flat stretch of path. It's one of the first things I look at in a running assessment.
3. Stop running downhill (for now)
Downhills load the knee in exactly the position that tends to irritate ITB pain. While it settles, stick to flat or gentle routes. Once things are calm, you can build hills back in gradually.
4. Get on the leg extension machine
Strong quads help your knee handle the load of running. Build up gradually and keep it pain-free.
5. Build your hip strength
Glute med and glute max are the priority. Side planks and isometric hip abduction are great places to start, and they're exercises you can do at home or in the gym.
When to book in
If the outside of your knee has been niggling for more than a couple of weeks, or it's stopping you from running, it's worth getting it looked at. At The Functional Physio we work with runners on rehab, strength and performance, so you can get back to running without just resting and hoping.
This post is general information only and isn't a diagnosis. If you're in pain, get it assessed.
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