Iliotibial Band Syndrome/ Runners Knee

Diagnosis
Lateral knee pain or pain of the outside of the knee-joint. This pain is commonly called Runners Knee or Iliotibial Band Syndrome (ITBS)
The Iliotibial band is a tendon that runs down the outside of the thigh, dysfunction with this band can lead to inflammation. This occurs at the point where it passes over the bony protrusion on the outside of the knee.
Pain normally starts 5-10 minutes into your session and is most likely in repetitive movements such as running and cycling.

Prevention
Limit the amount that you build up your mileage each week to no more than 20% extra than the previous week. Allow enough time between sessions to recover.  Regular use of a foam roller and massaging across the band will help to ease the pain.

Treatment
The first thing to do is to reduce the amount of training you are doing. “No pain, No gain” is definitely not the motto here!
Then use the massage protocol recommended in the prevention section to further ease the symptoms. If symptoms persist call your local sports injury specialist.