ITBS (Iliotibial Band Syndrome)
ITBS (Iliotibial Band Syndrome) is one of the most common injuries among runners: pain on the side of the knee caused by irritation of the iliotibial band (a dense ligament running from the pelvis to the shin) at the point where it rubs against the outer condyle of the femur.
In detail
The main risk factors are a sharp increase in running volume or intensity, weakness of the gluteus medius muscle (which leads to instability of the pelvis and hip while running), and running predominantly on one slope of the road. The pain usually increases during running and almost disappears at rest, which often causes runners to ignore it for too long.
How to use it
Strengthening the gluteus medius muscle (for example, single-leg exercises, side plank with leg abduction) is the most evidence-based prevention of ITBS, more effective than stretching the iliotibial band alone.