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Micaela Weinberg Physiotherapy

Discover your strength - Knee

ITB Syndrome

Do you suffer with pain on the outside of your knee?

The culprit is most likely friction from your Ilitiobial band (ITB)

Anatomy:

  • This ITB is a thick sheet of connective tissue which attaches from the muscles in your hip to the outside of your knee.

What’s the problem?

  • The friction between the ITB and your knee is the greatest just after your heel strikes the ground when running especially downhill.
  • Repetitive movements of bending and straightening your knees in this high tension position may cause this pain.
  • If your Gluteal muscles are weak then it causes your knees to move inwards putting more tension on the ITB. This occurs because the muscles that control the leg moving outwards are not strong enough to counteract the knee caving in.

What is the solution?

  • Remember to gradually increase your pace, distance and the gradient you run. A sudden increase in any of these can also lead to ITB syndrome.
  • Strengthen your weak abductors (muscles that control the hip and knee moving outwards).
  • This will give your body more control over the knee and hip putting less tension on the ITB.

 

Exercises:

  • Squat Walks:

Tie a theraband around your ankles, making sure there is resistance when your feet are hip distance apart. Stand with your hands on your hips and feet hip-width apart. Bend your knees 45 degrees so that your knees are behind your toes but in front of your ankles. Step out with your right foot. Pause. Step in with your left foot, returning your feet to hip-width. Continue for 20 steps. Repeat on the other side, leading with your left foot.

  • Side leg raises:

Lie on your right side with your head resting on your right hand (elbow bent). Lift your left leg to 45 degrees slowly and controlled. Then lower it back down, Make sure you aren’t rolling forwards or backwards and that your pelvis in neutral. Progress this exercise by tying a theroband around your ankles.

  • Clamshell:

Lie on your right side with your knees bent to 90 degrees (left knee should be directly above the right knee). Open your legs but keep the ankles together. Ensure that your spine is in neutral and that your body doesn’t roll forwards or backwards. Progress this exercise by tying a rubber band around the thighs just above the knees.

  • ITB stretch (this is more to stretch the surrounding structures as the ITB itself cannot be stretched):

In standing, cross your left leg over the right leg. Put your hands on your hips and lean towards the right side. Hold this stretch for 30 seconds and repeat 3X.