Pain on the side of the knee is usually a sign of iliotibial band syndrome, also known as runner’s knee, which is characterized by pain in this region and which appears more frequently in cyclists or long-distance runners, who may or may not be athletes.
To cure this syndrome, it is recommended to consult an orthopedist or a physiotherapist and follow the treatment instructions, which generally include the use of anti-inflammatory ointments, myofascial release techniques and stretching exercises.
This pain is mainly caused by friction of a femoral ligament, close to the knee, which ends up generating inflammation in this location. A common cause is the fact that a person runs on circular tracks, always in the same direction or going downhill, which ends up overloading the side of the knee. Learn about other causes of pain on the side of the knee.
How the treatment is carried out
The first focus to treat iliotibial band syndrome is to combat inflammation using anti-inflammatory ointments that can be applied to the painful area 2 to 3 times a day, with a small massage, until the product is completely absorbed by the skin.
Read too: 13 remedies for knee pain (and how to use them)
tuasaude.com/remedio-para-dor-no-joelho
Placing ice packs also help to relieve pain and combat inflammation, but they should not be used in direct contact with the skin to avoid the risk of burns, and should therefore not be used for more than 15 minutes. each time.
It is also important to carry out stretching exercises with the entire muscle in the lateral region of the hip and thigh, called the tensor fasciae latae, but a technique that is very efficient is to detach the ligament using a massage ball that contains small ‘thorns’, using a rigid foam roller to rub the area or using the tips of your thumb and index finger to rub the painful area.
1. Iliotibial stretch
Lie on your back and use a belt or tape to go under your foot and raise your leg as far as you can until you feel the entire back of your thigh stretch and then tilt your leg to the side, towards the middle of your thigh. body, until you feel the entire lateral region of the leg stretch, where there is pain. Stay still in this position for 30 seconds to 1 minute at a time and repeat the exercise at least 3 times before and after using the roller.
In this stretch it is important not to remove your hips from the floor, if it seems easier, you can bend the opposite leg a little to keep your spine properly positioned on the floor.
2. Myofascial release with roller
Lie on your side on top of the roller shown in the image and slide the roller on the floor, using your body weight so that it rubs the entire side region for 2 to 7 minutes. You can also rub the painful area with a tennis ball or massage ball on the floor, using your body weight.
3. KT taping to reduce friction
Place a tape like taping throughout the lateral region of the thigh, it is also a good way to reduce friction between the tissue and the bone. The tape must be placed 1 finger below the knee line and along the entire length of the iliotibial muscle and tendon, but for it to have the expected effect, it must be placed during stretching of that muscle. To do this, the person needs to cross their leg and lean their torso forward and to the side opposite to that of the injury. The length of this tape should be around 20 cm. A second tape can be applied cut in half to wrap around the belly of the iliotibial muscle, closest to the hip.
How to identify the syndrome
The symptom of iliotibial band syndrome is pain on the side of the knee that worsens when running and going up or down stairs. The pain is most common in the knee but it can extend to the hip, affecting the entire lateral part of the thigh.
The diagnosis can be made by a doctor, physiotherapist or trainer and does not require imaging tests such as X-rays because the injury does not present any bone changes, but to exclude other hypotheses the doctor may recommend carrying them out.
How to avoid side knee pain
One of the ways to treat this syndrome is to strengthen the hip muscles because this way the knee can be more centralized, reducing the risk of friction that causes inflammation and, consequently, pain. Pilates exercises can be very useful for stretching and strengthening the leg and glute muscles, realigning the entire body.
To correct your stride when running, it is also important to bend your knee slightly while running to cushion the impact with the ground, which is why it is not recommended to run with your leg very straight as it increases the risk of friction on the iliotibial band.
In people whose knees are naturally turned inwards or with flat feet, it is also important to correct these changes through physiotherapy with global postural re-education to reduce the risk of this inflammation returning.
Bibliography
- SMITH, R. D. J.; et al. Knee pain and swelling. Skeletal Radiol. 52. 9; 1799-1800, 2023
- KAFFEL, D.; et al. About a knee pain. Tunis Med. 98. 10; 710-711, 2020
- EMMERT, D.; et al. Knee pain – symptoms, diagnosis and therapy of osteoarthritis. MMW Fortschr Med. 160. 15; 58-64, 2018
