Common Injuries - ITB friction syndrome

  • This is irritation of the long fibrous band of tissue, the iliotibial band (ITB) that runs along the side of the leg from the hip to just below the knee. Symptoms: Pain is most commonly felt on the outside edge of the knee. You sometimes feel a 'flicking' sensation as the ITB passes over the outer edge of the thigh bone. Pain is exacerbated by downhill running. Common causes: Poor running technique, weak gluteal muscles, sudden increases in training and inappropriate running shoes. What to do: Ice and anti-inflammatories can help alleviate the pain. A foam roller can help ease out tightness in the ITB, or get a sports massage therapist to 'strip' it (painful but worth it!). Strengthen the glutes and stretch the ITB religiously.

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