Pain is present on the outside of the knee cap. The Illiotibial band is a band of strong tissue that begins on the outer side of the pelvis and attaches to the outer part of the knee. Excessive strain can lead to the tendon shorting which causes the band to rub on the knee cap and produces pain.
This is a classic overuse injury. Excessive mileage, hill work and inadequate rest are contributing factors. Hyper-mobility of the feet (over pronation) can also lead to this condition.
Initial treatment should consist of an ice pack. Some runners prefer to use a wet towel that has been in the fridge. We recommend you use commercially available ice packs for focused pain relief. An anti-inflammatory such as Ibuprofen will help to release the swelling. Please note this should be taken with meals and never before running.
Associated articles: General Knee Pain and Running
Sit with your injured leg bent and crossed over your straightened opposite leg. Twist at your waist away from your injured leg, and slowly pull your injured leg across your chest. You should feel the stretch along the side of your hip. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for Illiotibial band syndrome and adductor strain.
We also recommend the use of sports orthotics/ insoles to dramatically speed up recovery time. Knee supports provide compression and stability to the affected muscle to increase the healing phase of the injury.