Treatment Pages: ITB Syndrome

Complaint: Pain that is located on the lateral (outside) aspect of the knee that gradually increases with running.  The pain may become so severe that you may begin running or walking with a straight leg to avoid bending your knee.  You may also experience clicking or rubbing sound on the outside of knee.  Cause: Decreased ITB, hip flexor, hip adductor and calf flexibility. Weakness of hip abductors (gluteus medius) and CORE. Over-pronation (improper shoe wear). Over-training.

Treatment:

A comprehensive evaluation from a doctor or physical therapist at the onset of pain or dysfunction.

Stretching:

ITB Stretch with rope:
Hold:  30 seconds
Repeat: 2x

Side-lying ITB Stretch:
Hold: 30 seconds
Repeat:  2x
NOTE:  Stretch should be felt on the outside of your knee.  Upon release you may experience a slight increase in pain or “twinge”.

Standing ITB Stretch:
Hold:  30 seconds
Repeat: 2-3 x

Hamstring Stretch:
Hold: 30 seconds
Repeat: 2-3x

Hip Abductor stretch:
Hold: 30 seconds
Repeat: 2-3x

Roller: (Quadballer from Trigger Point Technologies)

Place Quadballer approximately one inch above your knee. Slowly roll 2 inches up and 1 inch down- working towards the top of the quad - just before the bony part of hip. Throughout the manipulation breath in deeply and slowly and release. Repeat on ITB, Quadriceps and Lateral Quad (approximately 2 minutes per area).  

ITB

Quadriceps

Lateral Quadriceps

CORE strengthening:

Plank:
Hold:  60 seconds
Repeat:  2-3x

Side Plank:
Hold:  30-60 seconds
repeat 2-3x on each side.