ITB Rehab

Compliment your run training with glute work to reduce lateral knee pain (pain on the outside of your knee).

Runners Knee  is a very common presentation with people preparing for upcoming events like the City2Surf.

Risk factors associated with ITBFS (Runners Knee)

- Increasing the amount you run in a short period of time

- Relative weakness in the glutes

- Excessive foot collapse

- Tightness in the ITB or muscles that attach to the band

A typical rehab program will focus on managing your running schedule and distance, with a mixture of relative rest, releasing the tension in your glutes and ITB and strengthening the hip. A large focus on your rehab should be on your hip external rotators aka glutes which helps to bring your leg out to the side and more importantly when running, reduce the load that goes through the knee, and make your running more efficient.

Here are a few key glute exercises to compliment your run program.

-        Modified bridge

o   Keep tension on the band

o   Lift bottom off the ground

o   Pulse 3 times

-        Combined Crab and Monster walks (sideways walking)

o   2 bands (one just above the knees, one just above the ankles)

o   Slight bend in hip and knees

o   Push off standing leg

Physios can help to loosen some of the tissues in the area including the ITB and muscles in the hip using a wide variety of techniques, including dry needling, massage, cupping, and much more.  We also provide guidance in strengthening muscles in the legs and hips and address any muscle imbalances that may be present.

If you’re experiencing some lateral knee pain or any other type of injury, give us a call to discuss your injury on (02) 8411 2050. At Thornleigh Performance Physiotherapy we have an experienced team of experts who are here to help 6 days a week. We are conveniently located near Westleigh, Normanhurst, Hornsby, Waitara, Beecroft, Wahroonga, West Pennant Hills, and Cherrybrook.