The main symptoms of runner's knee are:

• Pain on the lateral side of the knee: A characteristic, stabbing or burning pain that may radiate towards the thigh or shin.
• Pain that gets worse when running: Especially on hard surfaces, when running uphill and with heavy loads.
• Pain after physical activity: Sometimes pain occurs after training, especially in cases of advanced ITBS.
• Edema: In advanced cases, swelling appears around the knee, indicating inflammation.

Iliotibial band syndrome is a multifactorial condition. The most common causes include:

• Excessive load: Too intense training, especially running on hard surfaces or uphill running, causes increased strain on the iliotibial band
• Poor muscle stabilization: Weakness of the gluteal muscles, which play a key role in hip and knee stabilization. Insufficient activity of these muscles leads to improper loading of the ITB band.
• Malposition of the pelvis Asymmetry, pelvic tilt, and limited mobility can disrupt the body's biomechanics, leading to uneven force distribution, which increases the risk of iliotibial band (ITB) overload. These disorders can lead to excessive stress on the muscles that stabilize the hip and knee, and disrupt the function of other lower limb structures.
• Bad running technique: Incorrect running posture, lack of pelvic stability andexcessive load on the knee joint lead to overload of the iliotibial band.

Runner's knee is a common problem among active people. It manifests as pain on the lateral side of the knee and is the result of excessive strain on the knee joint. With appropriate treatment, physiotherapy, and regular exercise, symptoms can be effectively alleviated and full physical activity can be restored.

If this applies to you, don't delay! Contact us today to schedule a consultation and begin treatment. Our team is ready to help you - 577 303 403

Summary

6. Plank

Muscles activated:

- Main: Abdominal muscles (rectus abdominis, transverse), spinal erectors

- Additionally: Muscles of the arms, chest, thighs and buttocks

Exercise description:

The plank is an isometric exercise that involves holding the body in one position (on the forearms and toes) for a specified period of time. It engages the core and stabilizing muscles throughout the body. It is one of the best exercises for improving core stability and abdominal strength.

5. Leg Curl

Muscles activated:

- Main: Biceps femoris

- Additionally: Gluteal muscles

Exercise description:

The leg curl is an exercise that targets the muscles in the back of the thighs. It can be performed lying down on a ball. During the exercise, you bend your knees, pulling them toward your buttocks. This is an excellent exercise for developing strength and mass in the back of the thighs.

4. Bulgarian squat

Muscles activated:

- Main: Quadriceps, Gluteus maximus

- Additionally: Adductor muscles, biceps femoris

Exercise description:

The Bulgarian split squat is a squat variation in which one leg is placed on a raised surface (e.g., a bench) while the other performs a classic squat. This exercise engages the leg muscles more effectively, especially the quadriceps and glutes. Performing it improves balance and body coordination.

3. Shell with tape

Muscles activated:

- Main: Gluteus medius and minimus

- Additionally: Adductor muscles

Exercise description:

Band crunches are an isometric exercise that involves lying on your side with a resistance band placed above your knees. You begin by bending your knees andopening them out to the sides, engaging the gluteus medius and minimus muscles. This helps improve hip stability and strengthen the lateral glute muscles.

2. Deadlift

Muscles activated:

- Main: Back muscles (extensors), glutes, hamstrings

- Additionally: Trapezius, abdominal muscles, calves, forearms

Exercise description:

The deadlift is an exercise that involves lifting a weight from the ground to a standing position while maintaining a straight back and stable posture. It primarily engages the muscles of the back, glutes, and legs. It is a fundamental strength training exercise that helps build strength and muscle mass throughout the entire body.

1. Squats

Muscles activated:

- Main: Quadriceps, Gluteus maximus

- Additionally: Adductor muscles, hamstrings, calves

Exercise description:

The squat is one of the most important strength exercises for the lower body. Itinvolves lowering the body while maintaining a straight back and then returning to astanding position. It can be performed with or without weight (e.g., a barbell). It isprimarily used to build strength and muscle mass in the legs and glutes.

Examples of Strengthening Exercises for Runners:

DO NOT ROLL THE ILIOTIBIALS BAND!

Runner's Knee Prevention

Runner's Knee Treatment - The Most Effective Physiotherapy Methods

• Manual therapy: Manipulations and mobilizations of joints aimed at improving joint function, reducing muscle tension and improving tissue elasticity.
• PIR (Post-Isometric Muscle Relaxation): Used to relax tense muscles and increase their range of motion.
• Patella mobilization: Gently moving the kneecap in different directions to improve its mobility and reduce pain.
• Strength training: Strengthening exercises that improve knee stability and reduce the risk of injury.
• Kinetic Control Training: Training based on restoring active control over movement in the appropriate planes, which helps to improve the muscles in the full range of motion.

Biomechanical assessment

This assessment is crucial to understanding the source of the problem. Gait and running are analyzed to detect joint and muscle abnormalities, and hip and knee stability is assessed.

Imaging tests

• USG - The ultrasound image shows thickening of the ITB band.
• MRI - Test to confirm the Iliotibial Band Syndrome and to differentiate whether thecause of the problem is another structure, e.g. the meniscus

Functional Tests:

• Hacker Test – assessment of iliotibial band tension.
• Noble's Test– assessment of pain in the area of the lateral femoral condyle.
• Renne's Test –pain assessment when performing a one-legged squat.

Correct diagnosis is crucial to selecting effective treatment. This includes:

Runner's Knee Diagnosis

Symptoms of Runner's Knee

Causes of Runner's Knee

It runs along the lateral side of the thigh and ends just below the knee joint at Gerdi's tubercle.

The band connects the hip and knee, transferring loads during training. Regular overuse causes tension in its fibers, which will cause pain on the lateral side of the knee in the area. Lateral epicondyle of the femur.

Iliotibial Band - where is it located?

source: J. Hochschild, Functional anatomy for physiotherapists, MedPharm Publishing House, Wrocław 2018, p. 350.

Runner's Knee (ITBS) is a disease that manifests it self pain on the lateral side of the knee. This is the result of overload. iliotibial band, which serves a stabilizing function. Iliotibial Band Syndrome (ITBS) is a common problem among runners, cyclists, and other people who participate in sports that involve intense leg work.

What Is Runner's Knee?

Runner's knee, also known as Iliotibial Band Syndrome (ITBS), is one of the most common injuries that physically active people struggle with, including runners In this article you will learn what it is runner's knee, its causes, symptoms, and the most effective treatments. We'll also present exercises that will help you avoid this injury in the future.

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