How to Prevent Lateral Knee Pain When Running

How to Prevent Lateral Knee Pain When Running

If you just started learning forefoot running and you have experienced lateral knee pain when running, also known as ITBS, the source of the condition is not your form, but rather weak abductor muscles.

How to Prevent Lateral Knee Pain When Running

Abductor weakness allows for a narrow step-width running pattern, or a crossover running gait, which causes the iliotibial band (IT band) to compress the fat pad beneath it.

To relieve compressive forces on the fat pad, do the exercises (shown below) to strengthen hip abductors as doing so will widen your step-width when you run.

Below shows the effects of weak abductors on gait and lower leg alignment in a runner:

Weak abductors cause knocking knees and a narrow step-width during running

Below, is how your thighs and knees should be spaced apart in the stance phase of running:

Strong abductors keep the thighs and knees spaced apart thereby preventing knocking knees and cross-over running.

The thighs should have a straighter alignment as shown above with Ryan Hall who demonstrates this perfectly!

Abductor Strengthening Exercises

To end ITBS, the following hip strengthening exercises increase step-width. Training yourself to run with a slightly wider step-width reduces tissue loads as well.

Remember, no stretching! Only strengthening! Stretching aggravates muscle soreness and tearing.

Below, are key abductors strengthening exercises that will widen step-width and eliminate crossover running.

Do each exercise : 3 sets of 12 – 15 reps, a few times a week to start. Work your way up to doing these daily.

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~Run forefoot, you are faster than you think!~

Original article and pictures take runforefoot.com site