Information about common injuries in runners
Running is a sport of passion; why else would we torture our bodies with miles of punishment every day? Running injuries are an unfortunate, but all too common, occurrence. Understanding a running injury is the key to effective treatment. Here you will find resources that explain common problems, and offer information about types of treatment for a running injury.
Pain experienced on the lateral (outer) side of the knee
Pain sometimes experienced in lateral thigh or lateral hip
The degree of discomfort can range from a dull aching to a sharp stabbing pain
The pain is usually not localized but covers a larger area
Pain often occurs early into the run (within 7-10 minutes)
DEFINITION
Iliotibial Band
A thickening of the fascia that runs up the outside (lateral) thigh
Connects to 2 muscles at the hip (Gluteus Maximus and Tensor Fasciae Latea) and then down below the outside of the knee to the tibia (shin bone).
The primary function is to provide stability to the lateral knee while standing
It helps to maintain hip extension in standing and hip/knee flexion in running and walking
The IT-Band moves forward at the knee as the knee extends and slides backward at the knee as the knee flexes, but is tense in both positions
Iliotibial Band Friction Syndrome
Inflammation where the band/tendon/fascia rubs across the distal lateral femur (outside, of bottom end, of thigh bone)
Can be inflammation of the band/tendon, bursa under the tendon, or the periosteum(covering over bone) of femur
PRIMARY CAUSE
Excessive Pronation
Pronation is a normal movement of the foot that helps the body to absorb shock and to adapt to different ground surfaces.
In analyzing ones gait, first contact is on the heel and outside of the foot; followed by a shift of body weight continuing forward, toward the arch and toes.
If the foot is weak or tired and/or the footwear is not supportive, then the arch can flatten more than normal, which is excessive pronation.
Flattening of the arch (excessive pronation) places pressure on the foot and causes rotation to occur at the knee pulling on the IT Band. If the IT Band is not stretched enough it can cause inflammation.
This repetitive, excessive pronation, is the main contributor to many lower extremity, overuse injuries.
CONTRIBUTING FACTORS
With increasing age, often there is decreasing flexibility
Any sudden change in activity, specifically, activities that increase weight bearing or pressure on the foot
Changes in training - downhill running, running on banked surfaces, increasing training too quickly
Anatomical abnormalities ¬ leg length discrepancies, bowlegs, and laxity of lateral knee ligament stability
Underlying faulty pelvic mechanics
TREATMENT - ADVICE GIVEN MOST OFTEN IN CURRENT LITERATURE
The 3 S's - Supporting, Stretching, and Strengthening, along with ICE and REST, have been found to be the simplest and most effective treatment for these injuries.
Supporting the foot with proper shoes and insoles, can prevent or help to eliminate the vast majority of stresses on the lower extremity.
Stretching of the IT-Band, hamstring, piriformis and quad.
Strengthening of the hamstring, hip abductors, quad and gluteals (buttocks), for both the hip and knee areas.
Physical Therapy including ultrasound, electrical stimulation, and exercise.
