Return to running with ITB pain

By Erin Brighenti

03/11/2022

Are you a runner that experiences pain on the outside of your knee?

ITB pain

Do you run mainly on narrow trails with downhill running?

Does it vary and sometimes only worsens post running?

You are MORE susceptible to ITB PAIN

Here is a 3 Stage Rehab Protocol to treat this injury.

Stage 1 – Pain Dominant Phase
Goals: Reduce irritability & Prevent loss of exercise capacity
Exercises – Think reducing compression of the ITB
FOAM ROLLING – TFL/ITB/QUADs

RELATIVE REST from running to reduce pain
AVOIDING Agg factors (e.g trail or downhill running)
Stage 2 – Loading Phase
Goals: Strengthen & prepare the body for running
Exercises: A progressive strengthening program including plyometric exercises (quick, power based exercises)
Examples: Bulgarian split squats, Bridges on swiss ball and progressive jump/landing exercises (Drop downs, box jumps, skipping)

Stage 3 – Return to Running Phase
Goals: Pain free Running post activity
Exercises: Beginning with reduced distance, flat surfaces and then progressing to downhill, trail running.
TIP: Increase volume BEFORE intensity