Often Ignored, This Is The Cause Of Knee Pain While Running Or Cycling
YOGYAKARTA - Have you ever felt a stab pain on the outside of your knee while running or cycling? If so, you could have experienced Iliotibial Band Syndrome or IT Band Syndrome. Illotibial band syndrome is a condition often experienced by runners, cyclists, and those who are physically active.
Illotibial band is a thick fiber network that extends from the hip to the outside of the knee. This network stabilizes the knee as we move. However, when the IT band experiences repeated friction with the thighbone (femur), this tissue can experience irritation and cause pain, especially when activities such as running decrease or down stairs.
Citing Harvard Health, Sunday, July 6, IT Band Syndrome was not caused by sudden injuries, but by repeated movements and unbalanced posture. Habits such as running with the wrong technique, lack of hip muscle strength, or inappropriate shoes can trigger this condition.
The characteristic feature of IT Band Syndrome is sharp pain or burning on the outside of the knee. This pain usually appears during activities, not after. In some cases, pain can spread to the thigh or hip. Even if it sounds light, if not handled, IT Band Syndrome can interfere with sports routines or even daily activities.
The first step in dealing with this condition is to stop activities that trigger pain. Rest and ice compresses in sick areas can help reduce inflammation. It is also recommended to stretch and strengthen muscles. Especially hip and buttocks muscles to maintain stability and reduce pressure on the IT band.
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Exercises such as clamshell, bridges, or side leg raises are very effective. In addition, stretching the IT band and surrounding muscles, such as the front and back thighs, can accelerate recovery.
Right footwear selection is also important. Use shoes that match your feet and activity needs. If you're a runner, pay attention to running techniques. Avoid walking too wide and try to keep your knees parallel to your hips while moving.
If the knee pain doesn't get better after a few weeks of self-care, it's best to go to physiotherapist or sports doctor. They can help evaluate your posture and movement technique, and provide more specific therapy. Although IT Band Syndrome is not a serious injury, it can be very disturbing if left alone. Maintaining body balance, strengthening support muscles, and understanding signals from your own body is the key so that you can stay active without pain.