Iliotibial (IT) Band Syndrome

Iliotibial (IT) Band Syndrome, also known as Runner's Knee, is a common overuse injury causing pain on the outside of the knee or thigh.

Causes:

1. Friction between the IT band and thigh bone

2. Overuse or repetitive activities (running, cycling, hiking)

3. Poor training habits or sudden changes

4. Weak hip or gluteal muscles

5. Uneven leg length or gait

Symptoms:

1. Pain or tenderness on the outside of the knee or thigh

2. Swelling or redness

3. Warmth or burning sensation

4. Pain when bending or straightening the knee

5. Pain when running or cycling

Treatment:

1. Rest and ice

2. Stretching and foam rolling (IT band and hip flexors)

3. Strengthening exercises (hip and gluteal muscles)

4. Proper training habits and gradual progression

5. Orthotics or shoe inserts (if necessary)

6. Physical therapy or sports medicine evaluation

Prevention:

1. Gradually increase training intensity and duration

2. Wear proper fitting shoes and attire

3. Incorporate stretching and strengthening exercises

4. Maintain proper running or cycling form

5. Listen to your body and rest when needed

Consult a healthcare professional or sports medicine specialist for proper evaluation and treatment. Early intervention can help alleviate symptoms and prevent further injury.