Preventing Injuries. . .Strengthen and Stretch!
Please note if you have this type of injury, contact your health care professional before taking any treatment into your own hands.
One of the most common injury that both female and male runners deal with are knee and IT band tendinitis. The iliotibial tract is a superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed particularly in women due to hip placement.  Treatment suggested for this type of injury would include rest, ice after exercise, stretching the itiotibial band and strengthening the hip flexors.  Here is a great video from Runner's World that will show you some great exercises to prevent injuries to the Knee and IT band area.

Posted on April 24, 2011 .