- How the treatment is done
- Stretching for iliotibial
- Myofascial release with roller
- KT taping to decrease friction
- How to identify the syndrome
- How to avoid lateral knee pain
Pain in the side of the knee is usually a sign of the iliotibial band syndrome, also known as the runner's knee, which is characterized by pain in that region and which most often arises in cyclists or long-distance runners, who may or may not be athletes.
To cure this syndrome, it is recommended to consult an orthopedist or a physiotherapist and follow the treatment guidelines, which generally includes the use of anti-inflammatory ointments, myofascial release techniques and stretching exercises.
This pain is caused mainly by the friction of a ligament of the femur, close to the knee, which ends up generating an inflammation in this place. A common cause is the fact that people practice running on circular tracks, always in the same direction or on descents, which end up overloading the lateral of the knee.
How the treatment is done
The first focus to treat iliotibial band syndrome is to fight inflammation using anti-inflammatory ointments that can be applied to the painful area 2 to 3 times a day, with a small massage, until the product is completely absorbed by the skin. Placing ice packs also helps to relieve pain and fight inflammation, but they should not be used in direct contact with the skin to avoid the risk of burns, and should therefore not be used for more than 15 minutes. each time.
It is also important to perform stretching exercises with every muscle in the lateral region of the hip and thigh, called tensor fascia lata, but a technique that is very efficient is to detach the ligament using a massage ball that contains small 'spines', using a rigid foam roller to rub the area or use the tips of your thumb and index finger to rub the sore spot.
Lie on your back and use a belt or tape to go under your foot and raise your leg as far as you can until you feel the entire posterior thigh stretch and then tilt your leg to the side, towards the middle of the body, until you feel the entire lateral region of the leg stretch, where there is pain. Stand in that position for 30 seconds for 1 minute at a time and repeat the exercise at least 3 before and after using the roller.
In this stretch it is important not to remove your hips from the floor, if it looks easier, you can bend the opposite leg a little to keep the spine properly positioned on the floor.
Lie on your side on top of the roller that shows the image and slide the roller on the floor, using the weight of the body so that it rubs the entire lateral region for 2 to 7 minutes. You can also rub the sore area with a tennis ball or massage ball on the floor, using your body weight.
Putting taping tape across the side of the thigh is also a good way to reduce the friction of the tissue with the bone. The tape should be placed 1 finger below the knee line and across the muscle and iliotibial tendon, but in order to have the expected effect, it must be placed during a stretch of this muscle. For this, the person needs to cross the leg and lean the trunk forward and to the opposite side from the injury, the length of this tape should be about 20 cm. A second tape can be applied cut in half to wrap the belly of the iliotibial muscle, closer to the hip.
How to identify the syndrome
The iliotibial band syndrome has as a symptom pain in the side of the knee that worsens when running and when going up or down stairs. Pain is more frequent in the knee but it can extend to the hip, influencing the entire lateral part of the thigh.
The diagnosis can be made by the doctor, physiotherapist or trainer and does not require imaging tests such as X-rays because the lesion does not present any bone changes, but to exclude other hypotheses, the doctor may recommend its performance.
How to avoid lateral knee pain
One of the ways to treat this syndrome is to strengthen the hip muscles because the knee can become more centralized, reducing the risk of this friction that causes inflammation and, consequently, pain. Pilates exercises can be very useful for stretching and strengthening the muscles of the legs and glutes, realigning the entire body.
To correct the stride in the run it is also important to slightly bend the knee while running to cushion the impact with the ground and therefore it is not recommended to run with the leg always very stretched because it increases the risk of friction of the iliotibial band.
In people who have the knee naturally turned inward or with a flat foot, it is also important to correct these changes through physical therapy with global postural reeducation to decrease the risk of recurrence of this inflammation.
