ITB (RUNNER'S KNEE)
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"ITB" is an initialism of Ilio-Tibial Band.
The ITB has a short contractile muscle belly on the side of your hip, and a long, non-contractile tendon down the side of your thigh, that anchors onto the bone on the lateral side of the knee.
ITB soreness is a lateral knee pain, called “runner’s knee”.
Tendons are the weak link when we overtrain or start new exercise programs. Tendons don’t like the combination of load and stretch.
ITBs don’t like the stretch/load combination in runners who let their knees turn in.
Runner's Knee is more common in women than men, because women have wider pelvises, their thigh bones start wider apart at the top, and angle in more than men’s (called a Q-angle).
Other biomechanical contributors can be:
Over-pronation in the foot.
Fatigue in glute muscles.
There’s usually a spike in training load that sets it off. One long run, or more runs per week than usual.
The initial pain is inflammatory, although it doesn’t always look swollen. If you can rest it for a couple of weeks, and treat it with ice and anti-inflammatory tablets, it usually settles down well. If you run on it when it’s already sore, it can turn into a more chronic problem that takes longer to heal.
I recommend not running for 2 weeks, while you do a couple of strength/control exercises.
Once you can go for a decent walk without the knee being sore, I give you a jogging program that builds up your running volume gradually.
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