Ilio-tibial band (ITB) Friction Syndrome (ITBFS) is characterised by pain on the outside of your knee.

It is caused by your ITB (a thick band of fascia) rubbing against a boney prominence (lateral condyle) as your knee goes from a slight bend to straight.  This movement occurs during running which is why this problem is most commonly associated with people who do longer distance running.

If you start to get pain you must cut down your mileage immediately!  As the pain is usually very focal, you can use ice cup massage for 2-3 minutes over the area – WARNING: make sure you keep the ice cup moving as it can stick and burn if you don’t! 

You should stretch your ITB, Quads (especially the lateral Quads), Hamstrings and adductor for a good 30-60 seconds each, 2-3 times.

As with many of the lower limb problems associated with running, ITBFS is commonly related to poor pelvic/hip control and/or poor foot mechanics.  Doing exercises such as single leg squats, clams, lunges and brolga can help improve the strength of your posterior Glut Med. 

It is also important to make sure you have good running shoes and ensure you keep the sore knee low on the camber.

Core stability and many of these exercises are covered in the Life Fit Back Class programme.  

Disclaimer: This information is not a substitute for medical advice and you seek professional advice from a doctor, physiotherapist or other healthcare professional.