Tips to help ease the pain of an overuse injury

BY GRAY KIMBRELL

Runners can develop overuse injuries.

Iliotibial Band Syndrome, or ITT syndrome, is an overuse injury usually characterized by sharp, burning pain on the outside of the knee along the side of the leg, or sometimes, at the hip itself.

When it affects the hip, one feels pain on the side at the top of the hip bone. This used to be called a “hip pointer.” This pain is often the result of tight muscles or the rubbing of the tendon over the bone where it attaches. It usually begins as a mild discomfort, but left unattended can become increasingly painful, and take much longer to resolve.

The Ilio-tibial tract helps to externally rotate the leg (turn it outward). It is the longest tendon in the body; beginning at the top of the hip bone (ilium) and traveling the distance along the side of the upper leg and attaching to the outside of the shin, (the top of the tibia) just below the knee.

Where it passes by the bones of the knee there are small fluid filled sacks called bursae. The bursae act as cushions where tendon passes over bony areas. These may become inflamed resulting in bursitis. (Factoid of the day— the suffix “itis” simply means inflammation).

ITT pain is a fairly common injury of runners and other athletes. Running down hills, excessive training, overpronation of the foot, worn out shoes, or excessive foot movements may cause it. The symptoms are usually worse after running.
ITT syndrome may be the expression of an imbalance in the musculoskeletal system as well. Weakness of the hip abductors (which move the leg away from the center of the body laterally) myofascial restrictions, habitual movement patterns, lack of stretching, or poor body mechanics.

When the TENDON becomes too tight it causes an increased tension where the tendon passes over the bone. The tendon or the bursa becomes inflamed and one begins to feel pain. Motion of the knee remains normal, and there is usually no swelling.

Symptoms may disappear with a reduction of activity, icing, stretching and strengthening of the aforementioned hip muscles. If this doesn’t alleviate the condition, mysofascial release, deep tissue work, and/or chiropractic manipulation may be appropriate to normalize the tension of the tendon, and address muscular imbalances. Chiropractic manipulation may do the trick, because if the joint between the two bones just below the knee gets “stuck” it can mimic the symptoms of ITT syndrome.

If you experience this lateral knee pain, back off of the running, start stretching and icing the inflamed area. If you don’t see some good improvement in a couple of weeks, get it checked out. As with many other musculoskeletal conditions, if you catch it early it will resolve MUCH more easily.