Pain in the side of the knee is usually a sign of ilio-tibial band syndrome, also known as the runner’s knee, which is characterized by pain in this area and occurs most often in long-distance cyclists or runners, who may or may not be athletes.
To cure this syndrome, it is recommended to consult an orthopedist or physical therapist and follow treatment guidelines, which usually include the use of anti-inflammatory ointments, myofascial relaxation techniques and stretching exercises.
- This pain is mainly caused by the friction of a ligament in the femur.
- Near the knee.
- Which eventually causes inflammation there.
- A common cause is the fact that the person runs on circular tracks.
- Always in the same direction or down.
- That end up overloading the side of the knee.
The first goal to treat iliotibial band syndrome is to combat inflammation by means of anti-inflammatory ointments that can be applied to the sore area 2 to 3 times a day, with a small massage, until the product is completely absorbed by the skin. Installing ice blocks also relieves pain and combats inflammation, but these should not be used in direct contact with the skin to avoid the risk of burns and should not be used for more than 15 minutes. every time.
It is also important to perform stretching exercises with all the muscle in the side area of the hip and thigh, called the can fascia tensioner, but a very effective technique is to release the ligament with a massage ball containing small ‘thorns’, use a rigid foam roller to rub the area or use the tip of the thumb and forefinger to rub the finger.
Lie on your back and use a belt or duct tape to place under your foot and lift your leg as much as possible until you feel the entire back of your thigh stretching, then tilt your leg to one side, toward the middle of your thigh. until you feel the stretch of the entire side area of your leg, where there is pain. Stay in this position for 30 seconds at 1 minute at a time and repeat exercise at least 3 before and after using the roller.
In this stretch, it is important not to remove the hips from the ground, if it seems easier, you can bend the opposite leg a little to keep the spine properly placed on the ground.
Lie on the side of the roller showing the image and slide the roller onto the floor, using the body weight to rub the entire side area for 2 to 7 minutes. You can also rub the sore area with a tennis ball or a massage ball on the floor, using your body weight.
Putting adhesive tape on the side of the thigh is also a good way to reduce the friction of the fabric with the bone. The tape should be placed 1 finger below the knee line and through the muscle and tendon ilio-tibial, but to have the desired effect, it must be placed during a stretch of this muscle. To do this, the person must cross the leg and tilt the trunk forward and on the opposite side of the injury, the length of this band should be about 20 cm. A second tape cut in half may be applied to wrap the belly of the ilio-tibial muscle, closer to the hip.
Iliotibial band syndrome is a symptom of knee pain that worsens when running and climbing or down stairs. Pain is more common in the knee, but it can spread to the hip and affect the entire side of the thigh.
Diagnosis can be made by your doctor, physical therapist, or physical trainer and does not require imaging tests such as x-rays because the injury shows no bone changes, but to rule out other hypotheses, your doctor may recommend performing.
One way to treat this syndrome is to strengthen the hip muscles because the knee can become more centralized, reducing the risk of this friction that causes inflammation and, consequently, pain. Pilates exercises can be very helpful in stretching and strengthening leg and buttock muscles, realigning the entire body.
To correct the stroke rhythm, it is also important to slightly flex the knee while running to cushion the impact with the ground and therefore it is not recommended to run with the leg always very tense as this increases the risk of soil friction. iliotibial band.
In people who have a knee that looks naturally inward or have a flat foot, it is also important to correct these changes with physiotherapy with comprehensive postural rehabilitation to reduce the risk of recurrence of this inflammation.