Walking on eggshells

The iliotibial band is a length of ligament that reaches from the pelvis to the knee. It plays an important role in keeping the knee joint stable, but excess strain or overuse can damage the iliotibial band and cause localised inflammation. When this type of injury occurs it's referred to as iliotibial band syndrome (ITBS), and runners seem to be at the greatest risk of developing it. It can develop in both experienced and new runners and your risk can increase when running on uneven surfaces, running downhill or wearing unsuitable footwear.

Symptoms of ITBS

ITBS can cause knee pain and tightness down the outside of your leg. Without treatment, the pain can worsen and cause you to experience a sharp pain in your heel when you are walking. Aside from pain, it's common for sufferers to have swelling around the knee. Symptoms of ITBS can intensify when you are on your feet and lessen when you are at rest.

Treating ITBS

A podiatrist will make their diagnosis by taking details of your symptoms and conducting a physical examination. Occasionally, they may refer you for diagnostic imaging, such as an MRI, if they have doubts about what's causing your pain and swelling.

Once diagnosed, your podiatrist will create a treatment plan based on the severity of your symptoms. Treatment may include an extended period of rest to prevent further aggravation to your leg and allow swelling to reduce naturally. Your podiatrist may recommend either over-the-counter or prescription-strength anti-inflammatories to speed up the healing process, and this can be useful if they recommend targeted exercises as part of your treatment. These exercises are designed to loosen the iliotibial band, improve muscle strength and increase flexibility. Your podiatrist may also recommend custom-made orthotic insoles, which can be used to alter how your weight is distributed across your feet, which in turn can take pressure off your knees and support healing. As your symptoms improve and you begin to think about running again, your podiatrist can support you by discussing appropriate footwear options and assessing your running technique to ensure you're not putting yourself at risk of sustaining another injury.

It can be tempting to ignore pain after running and take the approach of waiting to see whether it resolves on its own. However, as with many injuries, ITBS can worsen when left untreated. So, if you're experiencing any of the symptoms mentioned above, schedule an initial assessment appointment with a podiatrist who has experience in treating sports and exercise-related injuries.