How To Help Runner’s Knee Pain.

The Iliotibial Band, ITB, is a thick band of connective tissue running from the hip to the outside of the knee. Runner’s Knee Pain, refers to pain in the ITB or outside (lateral) knee. This pain is classed as a ‘friction injury’ and most commonly presents in runners.

What Is Happening?

When the ITB rubs on a bony protrusion, known as the Lateral Epicondyle, it can cause pain and irritation. This pain is often felt in runners who compete in distances of greater than 5km. When training in a longer, slower run, this pain can present more intensely than in sprint sessions.

When running at a decreased pace, the hip can ‘dip’ out ,while the weight is still on that leg. When sprinting the arms and knees are pumping forward and back. The hips are going to stay more squarely, allowing less lateral movement. The hip stabilising muscles are contracting much more strongly when sprinting.

How To Help Runner’s Knee.

Lateral knee pain is normally a sign that the lateral stabilisers, or Gluteus Medius muscles, in the hips are not functionally properly. There can be some weakness, or an imbalance, including too much tightness in the hip flexors or TFL muscles, causing these muscles to decrease in stability.

Myotherapy treatment involves releasing the muscular tensions causing imbalance and educating on strengthening techniques to prevent re-injury. If runners present with pain on long runs, doing sprint sessions and weights will work complementary to Myotherapy. These session will prevent the hip stabiliser muscles from fatiguing as quickly in lateral movement. Athletes will be able to run pain free and continue training while the pathology settles down.

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
Yolanda OppyYolanda Oppy
03:13 10 May 24
Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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