Running aggravates knee pain for a variety of reasons. If you experience pain on the outside / lateral side of your knees while running you most likely have something called Iliotibial Band Syndrome.
Knee Pain and Iliotibial Band Syndrome
Iliotibial Band Syndrome is most common in runners, joggers, bicyclists and weight lifters that use heavy squats during their exercise routine. Since San Diego has such nice weather we see lots of patients with ITBS in my San Diego Chiropractic office.
Some specific causes of Iliotibial Band Syndrome include:
- Frequent running on a banked surface (shoulder of a road or on a beach near the water)
- Inadequate warm-up or cool-down
- Excessive up-hill and down-hill running
- In cycling, having the feet “toed-in” too much
- Running stairs
- Hiking long distances
The Iliotibial Band (IT Band) runs down the outside of your leg from the outer portion of your pelvis, across your hips and attaches just below your knees. The IT Band is a fibrous band of muscle and fat that primarily works to support the hip and knee while you are working the knee and hip concurrently through alternating flexion and extension motions.This is why Iliotibial Band Syndrome is common in runner’s bike riders and those who do squats.
The knee and hip pain associated with Iliotibial Band Syndrome is due to the fact that friction between the IT Band and the bones of the knee and hip can cause inflammation and pain. In runners, many cases of the knee or hip pain occur when your foot contacts the surface that you are running on. Other times the pain comes after the aggravating activity.
Treatment for Iliotibial Band Syndrome includes icing the sore points in 30 minute sessions several times per day, doing specific IT Band stretches and chiropractic treatment that includes Ice Packs, myofascial release, ultrasound and electrical muscle stimulation (sounds horrible but it is actually very comfortable feeling).