Overcoming outer knee pain for injury-free running!

I usually enjoy running.

 

 

Running about 7 to 10 kilometers 3 to 4 times a week is also my only hobby for relieving stress. However, while enjoying this favorite activity, I have often injured certain areas. Today, I would like to talk about the injury sites, pain, and preventable methods related to injuries sustained while running.

 

The pain I often experienced while running was on the outside of my knee, with a tingling sensation on the outer part of the knee. This is called Iliotibial Band Syndrome, a common injury among people who enjoy running or cycling, like myself.

 

 

 

Symptoms of iliotibial band syndrome

 

Iliotibial band syndrome, also known as iliotibial band inflammation, causes a tingling or stabbing sensation on the outside of the knee, interfering with exercise. The most characteristic symptom is severe pain when going downhill or descending stairs. Above all, what makes this injury particularly distressing is that it tends to recur easily, and the recovery time is also quite long.

 

 

Therefore, to prevent iliotibial band syndrome, which causes pain on the outside of the knee when unable to run for one, three, or six months, I consistently perform strengthening exercises and stretching before and after workouts.

 

 

What is Iliotibial Band Syndrome?

 

Iliotibial band syndrome refers to the iliotibial band, which is a ligament that runs along the outer side of our body from the thigh to the hip. When running or cycling, the knees are constantly moving. If the iliotibial band on the outer side of the knee is not sufficiently relaxed and is overused, friction occurs between the ligament and the bone, leading to inflammation.

 

 

Knee ligament stretching

 

To avoid such iliotibial band inflammation, consistent strengthening exercises and stretching are very important. When I first started running, I just ran blindly and experienced a lot of pain. Since then, I have come to understand the importance of stretching and am paying close attention to it.

 

 

1. Standing stretching

 

 

First, there is a stretching exercise to loosen the iliotibial band while standing. Cross your legs and then bend your upper body forward toward your feet. If you keep your knees straight and bend your upper body as much as possible, it stretches and loosens the lateral collateral ligament of the knee, which is helpful.

 

 

2. Seated stretching

 

 

There are stretching exercises you can do while sitting. Sit upright and cross one leg over the other. Then, reach down with your hand toward the floor on the raised leg. The less flexible you are in lowering your leg, the more you can tell that your pelvis is misaligned and your flexibility is reduced.

 

People who often cross their legs to one side tend to have misaligned pelvises. In such cases, regularly doing this stretch can be very helpful.

 

 

3. Stretching exercises done while lying down

 

 

There is also a stretching exercise you can do while lying down. Lie on your back and lift both knees. Then, cross one leg over the other. While in this position, hold the thigh of the lower leg with both hands and gently pull it toward your upper body. The closer you bring it, the more it stretches the lateral collateral ligament of the knee, making it more flexible.

 

 

We have learned about iliotibial band stretching done while standing, sitting, or lying down. For those who enjoy running or cycling, overcoming outer knee pain that inevitably occurs at least once is essential. To enjoy a healthy hobby, it is crucial to make stretching a daily habit!!

 

There is a saying that you should stretch as much as you exercise. To do the sports I love for a long time, I need to regularly stretch and do strengthening exercises in proportion to how much I enjoy them. It's about injuries and pain that come from unavoidable exercise!

 

However, if you prepare in advance and strengthen your body, I believe you can surely escape pain wisely and intelligently when it comes^^ Let's all stay strong until the day without pain!!