“An addictive side effect of running, a euphoric state of bliss that may be the reason that runners run.” The runners high, it’s an amazing feeling and when we are sidelined by injury it can be a physical, emotion and metal disaster! A common runner’s injury is iliotibial band (ITB) syndrome, or what we feel as lateral knee pain.
Foam rolling and stretching out the ITB are great way to help ease this lateral knee pain but there may be deeper issues if you are getting consistent reoccurring ITB pain. There are three main muscles involved with ITB function. The gluteus maximus, the tensor fascia latae (TFL), and the vastus lateralis. With reoccurring ITB pain or ITB pain you can’t get to go away, weakness of these muscles may be causing an imbalance at the ITB, increasing the risk of inflammation of the attachments. The gluteus maximus is the largest muscle in the body and contributes highly to ITB function. Performing glute exercise and stabilization program consistently improves the function of the ITB and can help you become pain free while running!
Identifying glute weakness can be done isolated with a specific contraction of the gluteus maximus, but a better approach to finding glute weakness in runners is using functional testing such as a single leg hop. This not only tells if you have a strong gluteus maximus but also if you know how to use it!
In the end it is important to establish a good hip and glute strengthening program along with your running in order for you to maintain the freedom to go get that high!
At Snake River Physical Therapy we have years of experience working with runners and ITB pain. We understand the need to continue running and can help you become pain free while keeping you as active as possible! If you need a little extra help running pain free, give us a call!
~ Casi
