Illiotibial Band Pain and Lateral (Outside) Knee Pain

Definition of illiotibial band pain

Illiotibial band pain is often described as pain and inflammation in the lateral knee or the outside of the knee, where the iliotibial band (a broad ligamentous band on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.

Symptoms of illiotibial band pain:

Initially, a dull ache 1-2 kilometers into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running. Later, severe sharp pain which prevents running pain is worse on running downhill, or on cambered surfaces. Pain may be present when walking up or downstairs.

Causes of illiotibial band pain:

Anything that causes the leg to bend inwards, stretching the ITB against the femur. For example over pronation (feet rotate too far inward on impact), tightness of the ITB muscle, lack of stretching of the ITB, incorrect or worn shoes, excessive hill running (especially downhills) and running on cambered surfaces overtraining

Treatment of illiotibial band pain

Rest – activity should be limited to those, which are unlikely to aggravate the injured site such as swimming and cycling.

Ice – ice will help reduce inflammation in to the area and will also help to reduce pain involved with the injury. Ice should be applied for 10 minutes 3 times per day for the first 72hrs or following activity.

Stretching & Strengthening – stretching of the illiotibial band helps to relieve the tension on the illiotibial band, which will reduce the amount of discomfort.
 
Orthotics - are used to balance the foot which allows it to function more efficiently. They control the internal rotation of the lower limb that occurs with pronation.  This relieves the tension from the illiotibial band (ITB) and the friction at the hip and knee.

Docpods orthotics help to control over pronation and limit ITB pain.

If you suffer from ITB pain select the docpods orthotics from the list below to relieve your ITB pain.

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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm