If you are one of the many cyclists, runners or hikers that suffer with pain on the outside of the knee with sport you may be experiencing Ilioitibial Band Syndrome (ITBS). This pain on the outside of the knee is often worse with downhill activities and often starts with a change in activity levels. Usually the outside of the knee is very tender to touch. ITBS can occur as a result of training errors such as:
- increasing mileage or speed too quickly;
- excessive hill training;
- insufficient rest days;
- poor equipment e.g old runners or incorrect saddle height on bike;
- Or anatomical/biomechanical errors such as:
_excessive changes in the arch of your foot profile when weight-bearing;
_weak muscles around the hip;
_tight muscles on the outside of the leg;
Your chartered physiotherapist will assess these factors and discuss your training programme to address all the factors contributing to this problem. If tight muscles are part of the problem foam rolling can help to loosen these muscles and relieve your pain. Check out this demonstration of Foam Rolling your ITB.
Visit: Lower Limb- Knee Pain
