THE INJURY 

Iliotibial band syndrome (ITBS) has been compared to the feeling of somebody stabbing you in the side of the knee when you run, especially when going downhill. This annoying and painful injury can quickly become crippling if not addressed and corrected. The iliotibial band is a thick piece of connective tissue that runs parallel to your femur (thigh bone) from the outside of your hip to just below your knee. Pain is characteristically felt at the end of the IT band where it attaches to the outside edge of the knee. 

THE SYMPTOMS

• Pain is most frequently felt as a sharp point on the outside of the knee, or (rarely) as sharp pain on the lateral side of the hip.
• Commonly, pain occurs after a certain amount of running; not in the first few steps.
• While pain generally goes away after stopping activity, it often comes back when running is resumed.
• It’s most common in new runners, or after an increase in mileage or hill running 

THE FIX

ITBS can be challenging to treat, but gluteus muscle and hip strengthening are immensely important in both the prevention and treatment processes.

A foam roller can be used to loosen up tight structures as can massage. Physiotherapy therapy treatments will work on releasing structures that are shortened and tight – movement-based treatment for soft tissue injuries will help to break up scar tissue and restore normal function.

Strengthening exercises for hip abductors, core and gluteus muscles will be prescribed by your physical therapist along with a stretching programme. Avoid aggressive downhill running, ease off on the volume and intensity of training (or take a complete rest if that is advised and cross train to keep fit)