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Runners Knee -
(Inflammation of the Illiotibial band -ITB)
What is Runners Knee?
A
condition that can occur in any sport that involves a lot of
running, Runner’s Knee is a very awkward and debilitating injury.
It really pays to be aware of this and to do everything you can to
avoid developing it, so read on! The illio-tibial band runs down
the outside of the thigh. If this becomes tight the tendon starts
to rub on the bone at the knee and eventually this will become
inflamed until running becomes very painful. If you rest, the
inflammation dies down but when you start to run again, because
the band is tight, the tendon will once again become inflamed.
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The
Iliotibial band runs down the outside of the leg and can become inflamed
at the knee.
Any treatment must be done in
conjunction with stretching of the ITB. Sports massage can be
particularly helpful for this condition.
What can
the traceur do?
- If there is swelling apply the
R.I.C.E method (Rest, Ice, Compression and Elevation).
- Rest (you may be able to work
your upper body)
- Stretch the Iliotibial band.
Failure to stretch the Iliotibial band properly is highly likely
to result in a reoccurrence of the injury when returning to
training. The inflammation will settle down only to return due to
friction between the tight Iliotibial band and the bone
underneath.
- See a sports injury specialist
who can advise on treatment and rehab including self massage
techniques. Sports massage can help to really iron out any tight
knots, lumps and bumps in the Iliotibial band causing it to
shorten.
- Take a glucosamine sulphate
supplement,
like the cod liver oil your mother spoon
fed you as a kid.
Glucosamine sulphate along with chondroitin has been proven to aid
in healing joint injuries.
What can be
done by a specialist?
- Prescribe anti-inflammatory
medication e.g. ibuprofen. Anti-inflammatory medication or
NSAID's (Non Steroidal Anti Inflammatory Drugs) can help
reduce inflammation, especially in the early stages of injury.
However failure to treat the underlying cause through
stretching and sports massage is likely to result in the
injury returning.
- Use ultrasound or laser
treatment.
- Apply Sports Massage
techniques and stretch the iliotibial band.
- Advise on a gradual return
to fitness.
With this injury it usually takes a couple of weeks to get back
running and another couple to get the confidence that the injury
will not recur. However stretching should continue long after
the injury heals or you may find the injury returns. Regular
sports massage may prevent this injury from happening, so make
sure you keep your leg muscles supple and fully-stretched before
training. Preparation counts.
Information provided by the Sports Injury Clinic
- http://sportsinjuryclinic.net
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