With the weather turning nicer and runners hitting the pavement we’re starting to see increased knee and hip pain cases – here’s some quick info to help keep you active and out of pain!
Many runners will experience pain at the outside of the knee – most attribute it to IT band (iliotibial band) tightness – many people often try to get rid of this pain by using a foam roller along the ITB.
Here’s some tips:
2. Rolling your ITB is really painful, and because it’s not a muscle you probably won’t get much relief from this. Instead – focus your efforts on rolling up in the hip – release local trigger point and knots around the hip joint, and that will release the tension in your ITB and knee. In the image below we can see trigger points or knots in muscles in the hip that actually cause the sensation of pain down the ITB and to the knee. The spot that hurts isn't always the problem.
3. You need more strength in your hips. Your hips control your knee’s – if your hips are weak, they aren’t controlling your knee when you walk, climb stairs, and run – this puts extra stress on your knee’s and causes pain. You can do simple home exercises to strengthen your glutes – lunges and lateral band walks work great and don’t take much time.
Often times once you have pain you need help identifying the actual cause of your issue, and some good manual therapy skills and home exercises to fix your issue. Luckily we have 3 doctors that are skilled at finding the cause of your pain to get you feeling and moving better quickly!
If you’re struggling with pain – give our office a call today at 319.892.3363.
Back in Line BLOG
Drs. Nate, CJ, and Hannah will take turns sharing information they stumble across from certain research, publications, or may just post a quick healthy tidbit to keep you motivated to leading a happier, healthier lifestyle!