Iliotibial band syndrome, also known as IT Band syndrome or runner’s knee, is an overuse injury caused by activities where you bend your knee repeatedly - like running, cycling, or walking long distances. IT band syndrome typically causes pain on the outside of the knee; it might affect one or both knees depending on a few factors.
Rest and ice, along with physical therapy,y are the recommended treatments for IT band syndrome, while giving yourself time to warm up and wearing supportive shoes and insoles can help prevent it. Learn more about IT band syndrome.
What Causes IT Band Syndrome (Runner’s Knee)?
Certain running conditions can cause IT Band Syndrome, as well as structural and gait-related causes. These include:
- Extensive running on hills or running on roads that are cambered can lead to the development of runner’s knee.
- Those who over-pronate have poor foot biomechanics may also develop the condition.
- Leg length discrepancy, weak hip or thigh muscles, and a naturally tight or wide IT band, overuse, and inadequate stretching are other possible causes.
- Treatment For IT Band Syndrome (Runner’s Knee)
IT Band Syndrome can be treated at home and with physical therapy. Start with rest and ice (following the RICE method) to reduce inflammation and manage pain. For more severe cases, physical therapy may be needed to correct your gait and build strength back in your leg.
The best way to prevent IT Band Syndrome is to allow plenty of time before and after a workout to stretch. Giving your body time to recover from hard workouts is also advised.
How Insoles Help With IT Band Syndrome (Runner’s Knee)
Insoles can help prevent IT Band Syndrome from occurring and ease pain in the following ways:
- Insoles can help correct biomechanical issues that contribute to friction, particularly by addressing overpronation (excessive inward rolling of the foot), which can increase stress on the IT band.
- Good arch support helps maintain better lower leg alignment during running and walking. This improved alignment can reduce the internal rotation of the tibia and knee, which often aggravates IT band syndrome.
- The shock-absorbing properties of insoles helps reduce the overall impact forces traveling up through the leg during running or walking
- By supporting proper foot positioning, insoles can help maintain better knee tracking during movement.
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