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July 27th 2021, Tuesday
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Runner’s knee


Iliotibial band friction syndrome is a common injury for runners. It is a stress injury of the broad tendon plate on the outside of the upper leg.

The injury is the result of repeated rubbing of this tendon plate against the protruding part of the femur.

Risk factors include O-shaped legs, overpronation, worn shoes, running on the outer edge of the road or stress. This occurs because, in these situations, the tendon plate is put under extra pressure and there is additional rubbing. Insufficient power in the hip and buttock muscles can also exacerbate the problem.

  • Symptoms include pain and swelling on the outside of the knee, usually with some pain in the upper legs too.
  • The pain usually occurs after running.

As a general rule, you need periodic rest, i.e. reduced intensity, but not absolute rest. Stretching the muscles in the upper legs can reduce the tension in the muscles. Wearing good, sturdy footwear is also important for alleviating symptoms and ensuring the injury does not return.

  • Make sure you warm up and cool down efficiently. Do the appropriate stretching exercises.
  • Make sure you build up training gradually so that your body can slowly adapt to the extra stresses.
  • Make sure you wear suitable shoes with good shock absorption.
  • If you have any disorders of the feet and legs (X-shaped or O-shaped legs, flat/hollow/curved feet), use suitable soles in your shoes, e.g. recommended after a foot or gait analysis or from a special running shop.
  • When running on a road with a camber, the legs are stressed unevenly. The friction syndrome occurs more frequently on the leg on the sloping side. So change direction regularly.

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