Tara Hipp, DPT, Franciscan St. Francis Sports Medicine talks about how to deal with Iliotibial Band Syndrome. Symptoms can include Pain on outside of knee, painful snapping over knee as it bends and straightens, swelling near outside of knee, occasional tightness and/or pain at outside of hip.
• Excessive irritation causes pain at the outside part of the knee. IT band becomes tight or inflamed.
• Causes: Poor alignment and/or muscular control of pelvis and lower body, worn-out shoes, running downhill or on banked surfaces, too many miles
• Treatment: Rest immediately – fewer miles or no running at all. Ice. Strengthen core and hip muscles. Massage or foam roller massage. Stretching. Cross-train.
• Prevention: On-going core and hip strengthening (side to side movements). On-going stretching program. Get a good warm-up before running (i.e walk ¼ mile). On-going cross training to avoid overuse injuries.