Cause: The illiotibial band (ITB) is a band of tissue that runs along the outside of the thigh -- from the top of the hip to the outside of the knee. It stabilizes the knee and hip during running. When the ITB becomes short, the band rubs too tightly on the bone thickens and rubs over the bone. The outside knee area can become inflamed or the band itself may become irritated, causing pain. Overtraining is the most common cause, but running on a banked surface, inadequate warm-up or cool-down, or certain physical abnormalities may also lead to ITBS.
Treatment: Give yourself plenty of rest, reduce your miles and ice your knee frequently to reduce the inflammation. Anti-inflammatory drugs such as ibuprofen can help also get the swelling down, but make sure you take them with food. You can keep running, but cut your run short as soon as you begin to feel any pain. Cut back on hill work, and make sure you run on even surfaces. You may want to see a physical therapist for deep tissue massage or use a massage tool such as the Stick. Try some leg-raise exercises to strengthen your hips and be conscientious about stretching your ITB.
