TAKKIE TALK: Take care of your knees
The pain suffered can be bad enough to keep a runner off the road for weeks.
ILIOTIBIAL Band Syndrome (ITBS) is one of the most common overuse injuries among runners. The IT band attaches to the knee and helps stabilise and move the joint.
The ITB injury occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. As soon as there is tightness or inflammation in this band, any movement of the knee becomes painful. The pain suffered can be bad enough to keep a runner off the road for weeks.
How do you identify ITBS
It is so easy to mistake ITBS for a common knee injury as your knee will typically swell. The most reliable method of determining whether you have ITBS is to bend your knee at a 45-degree angle. You should immediately feel the pain on the outside of the knee. Symptoms could also include a stinging sensation just above the knee joint. Pain is most commonly felt when the foot strikes the ground but is not limited to this action once it starts to intensify. If you are still unsure, you can undergo an MRI to confirm the diagnosis. What you will see from the MRI is a slight thickening of the band as a result of inflammation.
What causes ITBS
ITB syndrome is generally caused as a result of the leg turning inwardly repeatedly. This causes excessive friction of the ITB against the outer bony portion of the thighbone at the knee. Therefore, running is a prime suspect in this case. It can also be caused from overtraining, running on the camber of the road or wearing worn out shoes. Just because you may be a seasoned runner, does not mean you are unlikely to suffer from ITBS. The weakness of the hip abductors (muscles moving the thigh away from the body at the hip) also contributes towards this condition.
How to prevent ITBS
o If you feel pain on the outside of your knee, try rest.
o Always check the quality of your shoes. It they are worn out, replace them.
o Try and avoid the camber of the road.
o Warm up by walking before you begin your run.
o Avoid concrete surfaces.
o If you find yourself running in one direction of a track for example, change the direction.
o Warm down after your run.
How do you treat ITBS
Rest immediately, it will pay off in the long run. Use ice to reduce inflammation and elevating the leg can help. Massage, stretching and strengthening exercises are very important. A compression wrap can also be used to stabilise the area of the knee where the tendon meets the patella. Use this rest time to hit the swimming pool.
If the pain persists, visit a medical practitioner of your choice. I have found my local chiropractor always assists with this injury. Your last resort is surgery to release and mobilise the IT band but always seek medical advice.
