🏃‍♀️Common Running Injuries #5　ITB Compression Syndrome

 

Common Running Injuries #5

Lateral Knee Pain While Running? It Could Be ITB Compression Syndrome

If you experience pain on the outer side of your knee, especially while running, you may have Iliotibial Band Syndrome (ITBS)—a common injury also known as Runner’s Knee.

Key Symptoms

• Pain and swelling on the outside of the knee
• Sharp pain when the knee is slightly bent (about 10–15°)
• May hurt even while walking in acute stages

Common Causes

• Overuse from intense or repetitive training
• Tightness or spasm of the tensor fasciae latae (TFL) muscle
• Reduced flexibility in the IT band
• Weakness in the glutes and thigh muscles
• Poor running form, improper footwear, or hard surfaces

Underlying Mechanism

• Friction and compression occur between the IT band and lateral femoral condyle during knee bending
• Inflammation can also develop in the fat pad or periosteum beneath the IT band

Physiotherapy-Based Management

Acute Phase

• Reduce inflammation with ice, rest, and therapeutic modalities
• Gentle stretching and myofascial release of the IT band and TFL

Recovery Phase

• Strength training for the glutes, hips, and thighs
• Low-impact activities like cycling or aqua jogging for fitness maintenance
• Avoid early return to running—build gradually

Prevention Tips

• Evaluate running form and replace worn-out shoes
• Strengthen core and hip stabilizers
• Seek professional physiotherapy guidance if symptoms persist