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Lead Stories: Wednesday, October 15, 2008

Runner’s Knee and the processes of prevention & healing

Posted June 14th, 2007 at 11:00 AM by Courtney Albon

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab

The term “runner’s knee” refers to an inflammation of the tendon, the (ITB), that is located on the outside of the thigh. As injury to this tendon often results from overuse of the knees, and runner’s rely on their knees to function within their sport, the title “runner’s knee” is quite appropriate. The name is, however, deceptively exclusive as runner’s knee describes an ailment common among individuals who are active in a spectrum of activities such as biking, walking, or jumping.

As mentioned above, the inflammation of the ITB can be a result of overuse or overstretching of the tendon in any activity that requires repeated knee bending. Misalignment is also a factor in the injury. If a bone is out of it’s correct position, then the excess stress being placed elsewhere can result in the pulling and inflammation of the ITB. The tendon can also undergo stress because of weak thigh muscles or a direct injury to the knee such as a fall or a blow. Runners with flat feet, or fallen arches, often have knee problems as the ITB is forced to stretch in order to compensate for the missing arch.
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Illiotibial band (ITB) stretches to help treat Runner’s Knee

Posted December 16th, 2006 at 11:30 AM by Jim Fortner

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Any treatment for Runners Knee, or inflammation of the illiotibial band (pictured to the right), must be done in conjunction with stretching of the ITB and massage.

I use two ITB stretches … one for the knee and one for the hip. They were recommended to me by the Union Memorial Hospital’s Sports Medicine Clinic in Baltimore, MD the two times I went to them with ITB problems.

The ITB stretch for the knee is simply cross-legged toe touches. Stand erect and cross your legs just below the knee with your right leg in front, your right foot on the outside of your left foot and your toes pointed forward. Then, bend from the waist to try to touch your toes.
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