Knee Ache, Knee Accidents and Iliotibial Band Syndrome

Knee ache and knee accidents, on account of Iliotibial Band Syndrome, could be an especially painful and irritating damage that places a giant pressure on each the knee and hip joints.

Knee ache and knee accidents are quite common amongst runners and cyclists. Nonetheless, they do not normally happen straight away, like a hamstring pressure or groin pull, however generally begin off as a twinge or niggle, and progress rapidly to a debilitating sports activities damage that may sideline the perfect of us for weeks.

For individuals who aren’t accustomed to Iliotibial Band Syndrome, let’s begin by taking a look on the muscle answerable for the issue. The iliotibial band is definitely a thick tendon-like portion of one other muscle referred to as the tensor fasciae latae. This band passes down the skin of the thigh and inserts slightly below the knee.

Should you have a look at the anterior (entrance) view of the proper thigh muscle groups and comply with the tendon of this muscle down, you will see that it runs all the way in which to the knee. This thick band of tendon is the iliotibial band. Or iliotibial tract, as it’s labelled within the diagram.

The knee ache happens when the tensor fasciae latae muscle and iliotibial band turn out to be tight. This causes the tendon to tug the knee joint out of alignment and rub towards the skin of the knee, which ends up in irritation and ache.


There are two foremost causes of knee ache related to iliotibial band syndrome. The primary is “overload” and the second is “biomechanical errors.”

Overload is frequent with sports activities that require quite a lot of operating or weight bearing exercise. That is why ITB is often a runner’s damage. When the tensor fasciae latae muscle and iliotibial band turn out to be fatigued and overloaded, they lose their potential to adequately stabilize the whole leg. This in-turn locations stress on the knee joint, which ends up in ache and injury to the constructions that make up the knee joint.

Overload on the ITB could be brought on by a lot of issues. They embrace:

  • Exercising on laborious surfaces, like concrete;
  • Exercising on uneven floor;
  • Starting an train program after a protracted lay-off interval;
  • Growing train depth or period too rapidly;
  • Exercising in worn out or ailing becoming sneakers; and
  • Extreme uphill or downhill operating.

Biomechanical errors embrace:

  • Leg size variations;
  • Tight, stiff muscle groups within the leg;
  • Muscle imbalances;
  • Foot construction issues reminiscent of flat ft; and
  • Gait, or operating fashion issues reminiscent of pronation.

Remedy For Iliotibial Band Syndrome

Firstly, you’ll want to take away the reason for the issue. Whether or not is be an overload drawback, or a biomechanical drawback, ensure that steps are taken to take away the trigger.

The fundamental remedy for knee ache that outcomes from ITB Syndrome isn’t any totally different to most different gentle tissue accidents. Instantly following the onset of any knee ache, the R.I.C.E.R. regime must be utilized. This entails Rest, Ice, Compression, Elevation, and Referral to an applicable skilled for an correct prognosis. It’s essential that the R.I.C.E.R. regime be applied for no less than the primary 48 to 72 hours. Doing this provides you with the very best probability of an entire and full restoration.

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