Tips to Make you Forget About Runner’s Knee

A runner’s knee – also known as iliotibial band syndrome (ITBS), iliotibial band syndrome or “runners knee” – primarily affects joggers. They experience stabbing pain in the knee due to overuse of the musculoskeletal system. In some cases, the symptoms can become so severe that normal walking is no longer possible. In the case of such complaints, it is especially important to take a break from sports. In addition, the knee can also be treated with anti-inflammatory ointments. Find out here what else you can do against runner’s knee and how to prevent the discomfort.

Runner’s knee: overuse as a cause

Runner’s knee is said to occur when the tractus iliotibialis – a tendon plate – rubs along the joint prominence of the thigh. This tendon plate comes from the pelvis and runs along the side of the thigh to the head of the tibia. Normally, it slides smoothly past the knee joint. However, in runner’s knee, it keeps rubbing against the bone – putting strain on the tissue and causing it to become inflamed. Runner’s knee is considered the most common cause of pain on the outside of the knee. It occurs mainly in long-distance runners and in cyclists. In addition, however, it can also affect game athletes such as basketball players or handball players, as well as people with bow legs.

Causes: How does runner’s knee develop?

The cause of a runner’s knee is a misuse or overuse of the musculoskeletal system. However, the occurrence of the complaints can be promoted by various factors. These include, in addition to bow legs, primarily a weakness of the pelvic stabilizers. This can cause the hip, which is not under load, to sink and create too much traction on the tractus iliotibialis. In addition, however, the following factors also have a negative influence:

  • Different leg length
  • Shortened muscles on the outside of the thigh
  • Supination of the foot (tilting towards the outer edge).
  • Excess weight

In addition, methodological causes can be a too fast training build-up and too many fast training sessions. Likewise, training on outward sloping roads can also have a negative effect.

Symptoms of runner’s knee

The typical symptom of runner’s knee is sharp pain on the outside of the joint. This knee pain can be so severe that running is no longer possible and normal walking is also significantly limited. Usually, the pain occurs only when running at first, and then later when walking. Likewise, the pain can be noticeable when walking downhill as well as when cycling. Other symptoms that may be associated with runner’s knee include:

  • Swelling of the knee joint
  • Overheating of the knee joint
  • Knee joint effusion

Diagnosis: how do you recognize ITBS?

A runner’s knee can often be diagnosed by a physician without the use of imaging techniques. It is usually sufficient for the patient to describe the symptoms and for the physician to then palpate the affected area. If the case is not clear-cut, a more in-depth diagnosis must be made to differentiate runner’s knee from other knee problems such as meniscal damage or osteoarthritis.

Therapy: what to do about runner’s knee?

Several measures are available to treat runner’s knee:

  • It is important during treatment that the knee is sufficiently rested. As long as pain occurs, you should completely refrain from training.
  • A bandage can help to stabilize the knee.
  • It is also recommended to cool the knee.
  • Use an anti-inflammatory ointment for the painful area.
  • In addition, taping with a kinesio tape in the area of the tractus iliotibialis can help relieve the pain.
  • If the discomfort is very severe, you can also resort to painkillers.
  • If the pain does not subside after some anyway, the doctor can relieve the discomfort with a cortisone injection. Let yourself be informed here but before about possible risks.
  • As a last treatment option of a runner’s knee, surgery comes into question. In this case, the tract is incised and thus lengthened. However, such an operation is only necessary in very rare cases.

Prognosis and course

It may take some time for the pain of runner’s knee to subside and the irritated condition to resolve.However, the injury often heals completely after two to six weeks. In individual cases, however, it may take longer before the discomfort no longer occurs. Whether and how quickly the pain subsides depends largely on your own behavior. It is important not to put too much weight on the knee too soon, as this can lead to an injury cycle. Therefore, do not start light training until the typical symptoms have subsided. If pain reoccurs during training, you should stop immediately and take another break. If the knee is not sufficiently rested, a chronic course is possible. This can lead to irreparable damage to the knee that causes permanent discomfort. Therefore, be sure to let the injury heal completely.

Exercises for the treatment of an ITBS

Acute runner’s knee can be relieved by stretching the iliotibial tract and strengthening the pelvic stabilizers. Helpful exercises include the following two:

  1. Stretch the outside of the legs: stand up straight and cross your legs, placing the right leg slightly offset over the left leg. Now take the left arm stretched upwards and slowly tilt the upper body to the right or right front. Hold the tension for a few seconds and then perform the exercises with the other side of the body.
  2. Strengthen the pelvic stabilizers: stand sideways on a stair step and let one leg hang down slightly. Now lower the pelvis on this side and then lift it again. Make sure that your knees remain straight. Perform 15 repetitions and then switch sides.

Prevent runner’s knee

Especially if you are very active in sports and run or ride a bike a lot, there are a few things you should keep in mind to prevent runner’s knee:

  • Perform stretching exercises for the tract regularly. The exercises for treatment are also good for prevention.
  • Be sure to regularly perform strengthening exercises for the abdomen and back, as well as for the pelvic stabilizers. Suitable exercises for abdomen and back can be found here.
  • Always warm up sufficiently before prolonged exercise, thereby you can reduce the risk of injury.
  • Buy good running shoes – thereby you can often prevent discomfort. Let yourself best in a sports store detailed advice and make there if necessary a treadmill analysis. If you have bow legs, you should wear special insoles in your running shoes.

These tips can help prevent runner’s knee.