Dou're in the middle of your running workout and suddenly you feel a sharp pain on the outside of your knee. What's behind it? The most common cause of knee pain is runner's knee, also called runner's knee or tractus iliotibialis syndrome (ITBS). Our knees can take a lot - a load of up to 300kg acts on the knee joint during one step. Only if all structures such as cartilage and ligaments as well as the musculature mesh flawlessly, we can withstand this load at all. This article explains how Runners Knee develops, what causes and symptoms ITBS and what you can do about it.
Runners knee is one of the most common complaints of runners and is an irritation of the outer side of the knee joint caused by overload.
Now it becomes anatomical: Responsible for the Tractus Iliotibialis Syndrome is, as the name says, the Tractus Iliotibialis, a tendon plate. Due to its stabilizing function for the hip and knee, the tracuts iliotibiales is essential for our running movement. This runs from the pelvis along the lateral thigh, across the outside of the knee, to the head of the fibula. Normally, this tendon plate glides smoothly past the knee. However, if tractus iliotibialis syndrome is present, the tractus iliotibialis rubs increasingly against the outer bony prominence of the femur above the knee joint - like a rope on a rock, so to speak. To prevent the rope from breaking, we have a bursa behind this ligament. However, if the stress is too high, irritation occurs at the bursa and at the tractus iliotibialis itself - which is exactly what causes the stabbing pain.
Are you plagued by a sharp pain in the outer knee joint or in the pelvic area? This is how runner's knee often manifests itself. The classic runner's knee symptoms: Affected individuals initially complain of knee pain while running. As the condition progresses, this can also occur when walking, standing up after sitting, or even as pain at rest.If the tendon plate is severely irritated, Runners Knee can also present with swelling, redness, or warmth.
So how did you get runner's knee? Experts explain the Tractus Iliotibialis Syndrome (ITBS) with the following causes:
Weak and shortened musculature
Weak gluteal and trunk musculature on one side can cause the pelvis not to be held correctly during running. Dropping the pelvis increases traction at the base of the tract and thus friction on the outside of the knee joint. However, shortening of the muscles in the hip area also causes the tendon plate (tractus iliotibialis) to slide over the outside of the knee joint with increased tension.
Improper running shoes
Your running shoes don't fit your foot shape and running style perfectly? This can further increase your susceptibility to ITBS and increase friction points. The same applies to standard insoles that are neither adapted to your foot shape nor to your needs - rather try the 3D contact of the CURREX insoles.
Misalignment of the leg axes
One thing is certain: The imbalance and consequent friction of the tractus iliotibialis described above is exacerbated by an altered leg axis. Knock-knees or bow-legs lead to an incorrect load, which affects the muscles and joints and thus promotes the tractus syndrome.
Foot malpositions
Just like unsuitable running shoes, a foot malposition such as a hollow foot, splay foot or bent foot can also cause Runners Knee. For example, tilting the foot inward while jogging (buckling foot) increases stress on the knees and thighs. Another example is the increased rolling over the outer edge of the foot (supination) as a result of a bent foot. To compensate for the malalignment, the tractus iliotibialis responds with increased tension.
High training intensity
Excessive training intensity or lack of regeneration is also a trigger of overload. Particularly novice runners who have discovered jogging for themselves often approach running training too enthusiastically, increase their training volume too quickly and regenerate too briefly. But even experienced runners sometimes forget to listen to their body with an eye on the best time and overshoot the target.
Changed route conditions
Another point is the route conditions, i.e. if you have been on hilly trails or run downhill a lot, this can also be the trigger for tractus syndrome.
So what to do about runner's knee? Your ambition in all honor - but as with most running injuries, the same applies to Runners Knee: don't run into the pain. Stop your running session when the pain in the knee or hip area appears. For more severe and persistent pain, consult a doctor to get to the bottom of the cause and find the right Runners Knee treatment for you. How you can complementary treat runner's knee:
"Runner's Knee Exercises": Strengthening and Stabilization
We have learned: tract syndrome occurs as a result of muscular deficiencies. For this reason, you should take care of your calf, trunk, gluteal and thigh muscles. "Runner's knee" exercises, such as lateral lunges or the standing balance, will get your muscles moving. Strengthening your glutes will ensure adequate extension of your hips while moving. This ensures proper range of motion and prevents the stronger side of your hip from sinking.
Tractus Iliotibialis stretch
If you want to say goodbye to runner's knee, you should integrate stretching exercises into your training program. There are various exercises that can be used to stretch the tractus iliotibialis. Have you tried crossing your legs while standing or tilting your upper body sideways? Or, in the supine position, bend one leg, place the other over the side, then pull both toward you until you feel the stretch in the hip.
Taping Runner's Knee
To treat your runner's knee, kinesio tape on the tractus iliotibialis can be beneficial. As mentioned in our article on shin splints syndrome, their effect is not scientifically proven, but taping runner's knee is definitely characterized by positive experiences.
Fascia training against runner's knee
Give the fascia roller a chance. Because the Blackroll helps you to loosen the tractus iliotibialis, keep it supple and mobilize the muscles. The mobility you gain from this also increases your resilience.
Runner's knee brace
A runner's knee brace can be beneficial for stabilizing your knee. This relieves and stabilizes the inflamed tendon insertion.
The healing time for runner's knee varies naturally: In most cases, 2-6 weeks pass before the tendon and ligament apparatus heal completely. After the acute ITBS symptoms have subsided, you can usually start cautious training after 2 weeks. In any case, you should take the break recommended by your doctor in order to completely eliminate the one-sided strain with the help of corrective exercises. Even if you already feel completely fit at a later point in time, you should slowly increase the intensity and distance so as not to fall back into old patterns.
There is practically no runner who does not complain about knee pain at least once in his training life or after competitions. To prevent runner's knee, just like other overuse complaints, you should take a few points to heart:
Identify the weaker side of your body
Not sure which side of your body is your best? A look in the mirror at the shape of your calf or thigh muscles can reveal muscular imbalances. But your stronger half of the body also shows up in simple everyday situations. Which leg do you land on when someone gives you a push? Which leg do you prefer to stand on? How do you cross your legs? Pay more attention to your weaker side.
A Professional running analysis like in the CURREX 5D Lab is also helpful to optimize your own running style and thus keep the risk of injury low.
Balanced training
If you want to stay away from ITBS in the future, your focus should be on balanced training. In addition to running, this includes strengthening and stabilization exercises as well as stretching. A mix with other sports such as swimming or cycling is also good for you.
Running shoes and insoles
To make tractus syndrome a thing of the past, you should definitely take a close look at your running shoes. Have you already run more than 1000km in them? Is the model the right one for your physical constitution and the way you move? Ask a specialist for advice on which shoes are suitable and which ones are best for you. Insoles, such as the CURREX RunProwhich shoes will best support you during your runs.
Let's briefly summarize how you should best treat or prevent runner's knee:
1. Take it down a notch
Your body needs more time to get used to your increased running load. Stop your workout if you feel knee pain.
2. identify and eliminate running technique errors
One professional running analysis as in the CURREX 5 D Lab. will tell you if your running technique may be responsible for tractus iliotibialis syndrome. You will also get tips on suitable running shoes and support from Insoles.
3. train your weak points
Focus on runner's knee exercises, i.e. exercises for your gluteal muscles, the anterior and posterior thigh muscles and the deep trunk muscles. This way you can effectively counteract muscular imbalances. But targeted stretching exercises should also accompany your daily sports routine so that tractus syndrome is a thing of the past in the future.
