The Illiotibial band runs down the outside of the thigh. If this becomes tight the tendon starts to rub on the bone at the knee. Eventually this will become inflamed until running becomes very painful. If you rest, the inflammation dies down but when you start to run again, because the band is tight the tendon will once again become inflamed. Any treatment must be done in conjunction with stretching of the ITB. Sports massage can be particularly helpful for this condition.

Actions:

If there is swelling, apply R.I.C.E.

Rest (you may be able to work your upper body)

Stretch the Illiotibial band. Failure to stretch the Illiotibial band properly is highly likely to result in a re-occurrence of the injury when returning to training. The inflammation will settle down only to return due to friction between the tight Illiotibial band and the bone underneath.

See a sports injury specialist who can advise on treatment and rehabilitation including self massage techniques. Sports massage can help to really iron out any tight knots, lumps and bumps in the Illiotibial band causing it to shorten.

Take a glucosamine sulphate supplement. Glucosaimne Sulphate along with Chondroitin has been shown to aid in the healing of joint injuries.

A Sports Injury Specialist or Doctor could:

Prescribe anti-inflammatory medication e.g. ibuprofen. Anti-inflammatory medication or NSAID's (Non Steroidal Anti Inflammatory Drugs) can help reduce inflammation, especially in the early stages of injury. However failure to treat the underlying cause through stretching and sports massage is likely to result in the injury returning.

Use ultrasound or laser treatment.

Apply Sports Massage techniques and stretch the illiotibial band.

Advise on a gradual return to fitness.

With this injury it usually takes a couple of weeks to get back running and another couple to get the confidence that the injury will not recur. However stretching should continue long after the injury heals or you may find the injury returns. Regular sports massage may prevent this injury from happening.