Running is a popular activity that can help maintain or improve your cardiovascular fitness and in some cases help you lose weight.
There are many different reasons to run but often there is a goal set that may include five km, 10 km, half marathon or full marathon.
When training for longer runs including 10 km, half and full marathons it is important to remember that the training schedule should take place over long periods of time to allow your muscles and joints to accommodate for the increased strain that will be placed on them during the long run.
As a physiotherapist, I treat many runners with all sorts of injuries.
Some of the most common injuries include plantar fasciitis, achilles tendonitis, muscle strains, and Iliotibial band friction syndrome (IT band syndrome).
IT band syndrome is a repetitive stress injury that occurs when the iliotibial band glides over the lateral femoral condyle on the outside part of the knee.
The iliotibial band is the thick band that runs from the outside of the hip down to the outside of the knee.
It is a common injury for long distance runners (20 to 40 miles/week) but is not limited to only long distance runners.
Running on various terrains can increase the risk of developing this condition. Up and down hills, graded slopes, and cambered roads have all been shown to increase the risk.
This syndrome may also be found in other athletes or weekend warriors such as cyclists, weight lifters, and participants in jumping sports.
With IT band syndrome there is rarely a history of trauma. Patients will often complain of knee pain that may be difficult to localize and usually increases with repetitive motions like running.
The symptoms usually get worse with changes in training surfaces, increasing mileage, or training on crowned roads.
Studies have found that long distance runners with IT band syndrome have weaker hip abductor and glut muscles on the involved leg compared to the uninvolved leg.
The hip abductor muscles are located on the outside part of the hip and help prevent the leg from moving towards the centre of the body.
It is also noted that fatigued runners are more prone to having their hip adduct (move towards the centre) and internally rotate (leg turns inwards) which causes more friction on the iliotibial band and therefore the symptoms get worse.
The management of IT band syndrome usually includes: 1) activity modification (usually decreasing mileage); 2) new running shoes replaced about every 500 km; 3) heat or ice; 4) stretching the IT band; 5) strengthening the hip abductors and glut muscles.
If you are interested in pursuing long distance running you should: 1) follow a certified training schedule; 2) make sure the shoes you are wearing are the right shoes for you; 3) increase your mileage slowly to allow your body to accommodate for the increased strain; 4) hit the gym as muscle weakness can cause problems down the road; 5) go in for an assessment with a health care professional if you start to experience aches and pains that aren’t going away.