Physio Blog

The Secret to Recovery from Runner’s Knee

Runner’s Knee, also know as Iliotibial Band Syndrome (ITBS), is a problem often seen in runners, cyclers, hikers and weightlifters.

Symptoms range from a stinging sensation just above the knee joint, to swelling or thickening of the tissue in the area where the band moves over the thighbone.  Pain is most commonly felt when the foot strikes the ground, and pain might persist after activity. Pain may also be present above and below the knee.

Runner’s Knee can be treated by completing the acronym “RICE”:

R for Rest – Avoid weight bearing.

I for Iced – Apply ice packs for short time periods

C for Compressed – Use an elastic bandage

E for Elevated – Keep the knee elevated

By following RICE, you will reduce pain and inflammation and afterwards stretching, as instructed by your physio, will ensure improved comfort and/or a wider range of motion in the area.

Other things to consider are strengthening gluteals (the muscles around your bottom) to reduce excessive rotation at the hip, custom foot orthotics (insoles designed to help align your body correctly), a compression wrap or surgery.

Are you or someone you know suffering from Runner’s Knee? Our physiotherapists can see you in your home and we can set up an initial appointment within 24 hours. Contact us today on 0207 884 0374 or email

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