Illiotibial Band Syndrome

Symptoms: Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common running injury among runners. Most people feel the pain on the outside of their knee.

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 gets tight, it causes friction and tension at the point where the ITB attaches to the outside of the knee. 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. Try some leg-raise exercises to strengthen your hips and be conscientious about stretching your ITB.

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