One major cause of outside knee pain is iliotibial band syndrome. This is the most common cause of knee pain on the outside of the knee in sports.
There are 3 usual causes of IT band syndrome in runners: training errors, hip weakness or poor mechanics.
Common training errors include:
- Increasing miles/speed too rapidly
- Improper footwear
- Inconsistent running
Poor mechanics is common in beginner runners which explains the increase in IT band syndrome in this population.
Poor mechanics can include:
- Not keeping knee in line with ankle and hip
- Excessive pronation
- Excessive forward bending at the waist
- Not using full hip extension to push-off
These problems can be easily seen and treated with a high-speed video analysis and thorough musculoskeletal assessment.
Treatment for iliotibial band syndrome may include:
- Stretching joints or muscles to increase range of motion
- Running specific strengthening exercises
- Neuromuscular coordination training exercises
- Running form retraining exercises using a mirror
If it doesn’t get better on its own, does treatment work?
Many research studies have looked at whether strengthening and/or running retraining works and the results are a resounding “Yes.”
Clients with knee pain consistently return to full pain-free running with this combo approach. Usually the results are in a relatively short period of time (2-4 weeks depending on severity).
Do not just accept knee pain with running. Its solvable nearly 100% of the time.
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