Illio-Tibial Band Syndrome
Also referred to as Illio –tibial band friction syndrome, this injury occurs in just over 10% of runners and can be incredibly frustrating and difficult to treat. If there was one injury where prevention was better than a cure then this is the one.
The Illio-tibial band is a non elastic cord stretching originating from the TFL, just below the pelvis to below the outside (lateral) of the knee.
If this band becomes excessively tight, it can cause friction on the outside of the knee and even in the hip joint causing a great deal of discomfort. Pain is usually experienced on the outside of the knee when it is flexed and is sore to touch. In mild cases, after initial discomfort you may feel ready to go for a jog only for symptoms to reappear after a few miles as the ITB begins to tighten.
Symptoms
- Discomfort on the outside of the knee or hip
- A “clicking” sensation on knee flexion on the outside of the knee as the tendon rubs against bone
- Pain in the knee or hip when attempting to walk downstairs and sometimes when sitting down in a low chair
Sudden onset of pain after several miles into a run.
Causes
There are a number of causes for ITB syndrome and it can affect any runner regardless of sex, age or fitness levels. The main causes include:
- Running on a cambered or uneven surface
- Upping your running mileage too quickly
- Increasing the intensity of your runs
- Incorrect running shoes for your gait
- Muscular imbalance in the leg muscles
All of these factors result in the ITB tightening and rubbing against skeletal structures causing inflammation and considerable discomfort.
Prevention
The most effective way to avoid contracting ITB syndrome is to make sure you follow all of the training advice mentioned earlier in the book. Simple measures like a gradual increase in weekly mileage, choosing the right shoes for your gait and following a stretching regime will help to reduce your chances of picking up this very painful and stubborn injury.
Treatment
If you are unfortunate enough to experience the symptoms of ITB syndrome the first thing you must do is follow the RICE protocol, especially with the application of ice to help reduce inflammation.
Professional advice is really the only option so that the injury is confirmed and rehabilitation exercises, such as stretching of specific muscles, can be effectively administered.
Whilst you are living with the injury and running is not possible, you may find that other forms of aerobic exercise such as swimming, cycling and rowing may be able to be undertaken. If this is the case, substitute your running for one of these to keep your fitness levels up.
For more imforamtion about other running injuries and running training and nutrtion, you might be interested in buying my book "The 
Marathon and Half marathon: A Training Guide." Click on the book cover below for more information.