If you are experiencing pain at the outside of your knee or hip and you are a cyclist or a runner, there’s a very high chance it could be a condition called iliotibial band syndrome.
Iliotibial band syndrome(ITB) presents as a sharp pain at the outside of your knee or hip, often worse when running down inclines. It is very common to runners and cyclists and a frequent sports injury treated at Graeme Danziger Physiotherapy.
The cause of ITB is usually linked to one of four contributing factors:
- Biomechanics of the lower leg
- Hip and buttock weakness
- Overuse and tightness
What can you do?
- Make sure that you have the right shoes which give adequate support to your foot
- Hip biomechanics affect your knee. Weakness of the gluteus medius around your hip puts strain on your iliotibial band and knee. One needs to build up strength of the gluts.
- Myofascial release of tight muscles and fascia. One needs to stretch and see a physiotherapist.
A physiotherapy session at Graeme Danziger physiotherapy in Hout Bay would provide you with an individual profile of your muscle system. It would identify the cause of your knee pain and I would provide you with an individualised treatment and exercise programme.
Hands on treatment would include massage, myofacial release, dry needling, stretches and ultrasound.