Do you have a meniscus tear and need help finding the best knee brace?

Have you been diagnosed with a meniscus tear?

The best brace for meniscus tear can make all the difference in your recovery. Quality, supportive knee braces designed for meniscus tears can help support your knee while providing pain relief and helping to reduce inflammation. And if you have been cleared by your doctor, the right knee brace may even allow you to return to sport faster than without the brace. It makes sense to wear a brace for your knee to protect and support your knee, because it works as a preventative measure to keep you safe. Now is the time to get back on track with comfortable supportive braces for meniscus tears! Our selection of knee braces for meniscus tears come in various sizes and colors so that you can find one perfect for you. All of our knee braces are superior in quality and provide excellent comfort as well as breathability throughout long-term use. With our top-of-the line knee braces, we’re sure to have a brace just perfect for what you need. Check out our selection for the best brace for meniscus tear today.

How we choose our knee braces?

Deciding to wear a knee brace is the first step. Figuring out the best brace for meniscus tear from all or those braces on the internet can be a difficult and confusing process. Don’t fret, though – we’re here to help! We’ve spent countless hours researching reviews and star ratings from thousands of users in addition to utilising our years of expertise in health industry to find the best knee braces so that you don’t have to do all the work alone. Whether your budget is limited or not, rest assured there’s a supportive brace just right for your knee – with varying levels of support depending on your needs.

What am I looking for when choosing the best knee brace?

Comfort	It needs to give the right compression, not too tight, and be made of breathable materials
Knee brace use	Consider if it can be comfortably worn all day, or for the whole sporting game or gym session
Availability	Check if it is readily available, and in your size
Materials	Consider breathability in the material, durability and well constructed with a good manufacturer’s warranty
Brace size	Think about the brace bulk, and if it will fit comfortably under clothes if necessary
Braces use	Are you playing sport in it, or just wearing it for everyday support?
Knee instability	If there is any instability in the knee you may need medial and lateral stays and/or straps for more support

Comfy Med Knee Brace Support Sleeve

Why I love it

• • • Easy to put on, soft and comfortable brace for when you are in pain.
  • • The open patella design helps heal tendinitis pain while reducing stress on the knee-joint during intense activity—a good solution for those suffering from meniscus tears, posterior cruciate ligament and osteoarthritis.
  • • The special bevel 2 adjustable straps offer your knees the good support and relief from acute & chronic pain, making it appropriate for post-surgery recovery or preventing sports injuries.
  • • The adjustable velcro makes our product suitable for all types of people – men, women, left/right knee combinations – allowing them to enjoy their favourite activities without having to worry about additional discomfort.
  • It is comfortable but also discreet, able to be worn beneath any type of clothing.

What you should know

• • • Lifetime unlimited warranty. If not completely satisfied, you will get a full refund or replacement for your brace.
  • • The Comfy Med Knee Stabiliser offers light support to the knee during everyday movements, such as twisting and side-to-side motions.
  • • With a comfortable padded design that is unnoticeable beneath clothing, this brace provides an ideal solution for those who don’t want to wear rigid braces or participate in sports where they may not be allowed like wrestling, rugby and youth soccer.
  • • It helps reduce pain due to ligament instabilities while also protecting against further re-injury by fortifying existing MCL/LCL ligaments.
  • • Hand wash only
  • One size fits most, adjustable

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Bracoo KS10 Knee Support

Why we love it

• • • 3 straps for extra support if required around the knee cap, which is good initially after an injury, or for return to sport or gym.
  • • The Bracoo Knee Support comes with adjustable straps that employ reliable hook-and-loop fasteners to keep the knee sleeve snug and secure during even your most intense workouts.
  • • Its open-patella design relieves stress on the kneecap, while a padded stabiliser prevents it from shifting out of position.
  • With multiple attachment points for personalised comfort, this flexible knee support is an ideal choice no matter how active you are.

What you need to know

• • • Adjustable one size fits most style
  • • It comes in black, grey and pink, and is suitable for both men and women.
  • • The breathable fabric is made out of moisture wicking neoprene
  • • You can wear it while playing any sport or physical activity to provide the support you need.
  • Keep your muscles warm and recovered with the thick, breathable neoprene sleeve. The insulation aids heat retention to improve blood flow around affected areas for a faster recovery.

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NEENCA Professional knee brace

Why we love it

• • • It provides a longer support if you need greater support for stability for the knee or greater swelling control around the lower leg.
  • • It conforms around your patella, stabilising the joint while hugging it tightly for comfort.
  • • The contoured gel pad offers extra cushioning along with metal spring stabilisers that give support on both sides of the knee sure no strain is put onto any one area.
  • • Its high elastic fabric will compress and reduce swelling in addition to dispersing pressure within the joint, to relieve from pain as well as aid healing through warmth therapy.
  • It has double-sided metal spring stabilisers to provide lateral stability.

What you should know

• • • The Neenca professional knee brace is designed for comfort and support, with an anatomically contoured patella gel pad to give a snug fit.
  • • 6 colours: black, blue, dark blue, light blue, beige and grey
  • • It comes in 5 sizes from small through XXXL, making it suitable for both men and women of all shapes & sizes.
  • The moisture wicking fabric allows air circulation while being comfortable enough to wear even while sleeping.

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Orthosleeve knee sleeve

Why we love it

• • • The Orthosleeve knee sleeve is light-weight in design, giving the medical grade compression that is needed without excess bulk of some braces.
  • • It offers a more wearable option which is thin enough to wear under slacks, jeans and shorts.
  • It is made of a moisture wicking fabric so that the sleeve lets the skin breathe during movement, eliminating sweat buildup during your everyday activities.

What you need to know

• • • It comes in 7 sizes, from small to 4XL.
  • • It is available in both black and natural tan color.
  • • The compression sleeve is treated with silver-ion technology and breathable fabric for an anti-odor and anti-microbial effect.
  • It is hand washable.‌

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FAQs

It can be hard to know which knee brace is best for you. With all the different brands and types of knee brace out there, it is hard to figure out what knee brace is best. We have put together a comprehensive guide of Frequently Asked Questions to help you decide the best knee brace for for your needs. This guide will help you understand what to look for when choosing the best knee brace for you.

Will a brace help a torn meniscus?

Yes, a good, well fitting knee brace provides the best support, warmth and compression. This helps to reduce the pain and inflammation in the knee while recovering from meniscus tears. Although a supportive compression sleeve cannot heal your knee, it does allow the body the opportunity to rest and recover and helps give it the right conditions to repair the damage. So it makes sense to find the best brace for meniscus tear possible.

What is the best brace for meniscus tear?

A knee compression sleeve, or knee brace is an excellent choice for following a meniscus tear injury. Knee braces provide the support required to help stabilise the knee while it recovers as well as offering support for your gradual return to sport or the gym. Knee sleeves provide support, and warmth to the knee giving you greater confidence as your knee heals.

How long should I wear a brace for a torn meniscus?

This varies depending on the extent of the damage to your knee. It is best to check with your Physiotherapist or doctor for advice on the severity of the meniscus injury. The average length of full-time use is 3-4 weeks during the initial phase of healing but should continue to be worn during gradual return to recreational activities or sport for a further 3-4 weeks.

Does walking with meniscus tears make it worse?

This will depend on the damage to your knee. It is best to rest for the first 7-10 days following the meniscus tear to prevent further damage, with a gentle return to weight bearing or walking as the pain allows. If you overdo the walking, you can get more pain and swelling and may increase the risk of developing osteoarthritis in your knee in the future so keep excess movement to a minimum. Once you are ready to increase your walking, knee braces are a great choice to give targeted support to the knee. It is best to seek advise from a Physiotherapy or doctor prior to returning to sport or the gym following a meniscus tear.

What worsens a meniscal tear?

The 2 main activities which can worsen a meniscus tear are squatting or twisting of the knee. However kneeling and lunging should also be avoided initially after a meniscus tear. If the pain and swelling in the knee are significant after your meniscal tear, then using crutches can help take the pressure off the knee and allow it to heal more rapidly. If you are limping with the knee pain, it is best to avoid that by using crutches or a walking stick.

How can I heal my torn meniscus faster?

The most effective measures initially after an acute meniscal tear are rest, ice, compression and elevation of the knee. If there is a lot of swelling and knee pain, then it may be worth seeking medical advice to see if anti-inflammatory medication might be appropriate. If you decide to wear a brace during this time, that will help to support the knee while you heal. A Physiotherapist or doctor is also helpful to advise on the correct knee exercises to help speed up the recovery from a meniscus tear. Knee braces and physical therapy can both help to speed up the healing process to your knee.

Should I wrap my knee if I have a meniscus tear?

Compression is helpful to prevent meniscus tears as it helps to reduce the inflammation to the knee. The compression can be from a bandage or a knee brace. Elevation is also helpful in the initial week to further reduce the swelling to the knee after a meniscus tear. In order to elevate your knee correctly it needs to be placed higher than your heart, so lying down and elevating your leg on pillows works well. Ice on the knee for 20 minutes every 2 hours can also be used in the initial 3 days on the knee. Ice should not be applied directly on to the skin but rather be wrapped in a wet towel or washer to help avoid ice burns.

Is it OK to keep walking with torn meniscus?

Many people with a torn meniscus can walk, stand, sit, and sleep without pain. Others find that the torn meniscus prevents them from participating comfortably in their usual daily activities. Check with your doctor or Physiotherapist which activities are appropriate for your injury.

Do compression sleeves help a torn meniscus?

A compression sleeve is helpful in supporting meniscus tears to aid in reducing the inflammation, to relieve pain and provide stability following an injury. Compression sleeves are supportive knee braces for the entire knee joint. Knee sleeves or knee braces are a great option to help your knee. Compression sleeves give a snug fit on the knee giving support and confidence.

Should I stay off a torn meniscus?

It is important to allow the knee to rest and recover in the initial phase of healing. This is important for the first 2-3 weeks followed by a gradual return to light activity as the pain in your knee allows. Overuse in this early stage could potentially lead to a worsening of your meniscal tear in your knee. Any uneven movement or sudden twisting can slow the healing process to your knee. Knee braces for meniscus tears are a common choice for giving added support to the knee. This will be determined by the extent of the meniscal tear to your knee and it would be best to seek advice by a physical therapist or doctor before returning to sport or the gym.

Is heat or cold better for a torn meniscus?

Initially ice to the knee is better following acute meniscus tears. It should be used for 20 minutes at a time on the knee, with a 2 hour gap between sessions. The ice should be wrapped in a wet towel or washer to help prevent ice burns to your knee. 48 hours after the injury you can switch to heat packs to increase blood flow to the knee and promote healing. If you have any concerns about your meniscus injury, you should always check with a doctor or other healthcare professional. This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate I earn from qualifying purchases. [/vc_column_text][/vc_column][/vc_row]

Are you looking to improve your netball game?

If so, the best netball ankle brace could be just what you need. The stop start nature of netball puts pressure on the muscles and ligaments of the ankle and so there is a high injury rate of ankle sprains. Getting extra support during the game means prevention of injury and better performance. Ankle braces are made from lightweight and breathable materials that help provide protection  for your ankles during play. This can give you more confidence to move quickly and make stops and pivots with less risk of injury. With our range of customised braces specifically designed for netball players, you will get a comfortable fit with maximum protection no matter how hard you play. Our research-backed reviews will guide you in choosing the perfect ankle support for your needs – so don’t miss out on improved performance during games! Read on to find the best ankle support for netball today!

How we choose?

When it comes to ankle supports, finding the right one for you can be difficult. With so many different brands and styles available, how do you know which one is right for you? That’s where we come in. We’ve done the research for you, reading through thousands of user reviews and ratings to find the best ankle braces for netball. Whether you’re looking for an affordable option or one that offers better support for your sport, we have something here that will suit your needs. So whatever your budget, we have the perfect ankle support for you. So don’t wait any longer – take a look at our selection and find the perfect one for you today.

What I look for in an ankle brace for netball

Med Spec ASO Ankle Stabiliser

Why we love it

• • • The stabilising straps form figure-eight to protect and support ankle.
  • • It has an elastic cuff closure which enhances support from stabilising straps and secures laces.
  • • The low profile will fit in any type of shoe.
  • The nylon boot: provides tremendous strength and durability.

What you should know

• • • Comes in 8 sizes from XX Small to 3x Large.
  • • Comes in two colours, black and white.
  • • Each size fits left or right foot.
  • • Made in the USA for higher quality control standards
  • • Stabilising Straps form complete figure-eight to protect and support ankle
  • Can be machine washed on a gentle cycle, no bleach. Air dry.

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McDavid 195 Level 3 Ankle Brace

Why we love it

• • • Prevents and/or helps recovery from common ankle sprains.
  • • Compression and comfort top strap for custom fit.
  • • Breathable ventilated tongue.
  • • Comfortable padded lining reinforces closures.
  • Athletes participating in an independent study at a major research university had 3x fewer injuries when wearing the McDavid 195 ankle brace.

What you should know

• • • Comes in 5 sizes, from x small to X Large.
  • • Two colours, black and white.
  • • The brace is adjustable without unlacing or removing shoe.
  • The supportive design simulates athletic tape with figure-6 strapping pattern.

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Mueller Sports Medicine The One Ankle Brace Premium

Why we love it

• • • Speed lacing system offers a snug, comfortable fit.
  • • Figure 8 strapping allows for adjustable compression and tension.
  • • Exclusive comfort band provides stability to the plantar fascia and arch.
  • • Grip texture prevents slippage inside the shoe.
  • Breathable fabric minimises moisture build-up between skin and brace.

What you should know

• • • Mueller Sports Medicine ankle brace is available in 8 sizes (XX Small to 3x Large).
  • •  It comes in one colour – black.
  • • Can be used on either left or right foot.
  • • A proper fit is crucial for effective functioning, stability and comfort.
  • ‌

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SNEINO Ankle Brace adjustable

Why we love it

• • • SNEINO ankle brace supports 360 degrees around the ankle. The brace is made of neoprene, elastic. It is durable and breathable, comfortable and quick-drying . So you can wear ankle stabiliser comfortable to spend the day.
  • • On both sides of the ankle support, there are two spring steels to enhance the stability of your ankle. In addition, the ankle support bracket is designed with 2 stabilising straps to enhance ankle stability.
  • SNEINO ankle brace with reinforced side stabiliser and curved arch design can quickly reduce the pain and pressure of the ankle. Ankle support brace for women can also help Achilles tendinitis, joint pain, minor sprain pain relief, and injury recovery.

What you should know

• • • The Zenith ankle brace comes in four sizes, Small, Medium, Large and X Large. The sizing is based on regular shoe size. Each ankle support can be adjusted to fit your position if your size is somewhere in between.
  • • It comes in one colour, black.
  • Fits left or right foot.

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FAQs

How do you protect your ankle in netball?

Ankle braces provide much-needed protection. With the right support, netball players can ensure more stability and compression for their joints – reducing chances of injury. They provide extra support for the ankle while on the netball court. Common ailments such as tendonitis and ligament tears are no reason to miss out on games.

Why does my ankle hurt when I play netball?

Netball is a high impact, fast-paced sport that can cause all sorts of injuries. One particularly common one being an ankle sprain – the overstretching or tearing of ligaments and bones in your lower leg joint. If you’re looking to stay injury free on the court, it’s important to seek out advice from experienced health professionals like Physiotherapists, who understand Netball related conditions.

What is the most common injury in netball?

The most common types of injuries are sprains, bruising, fractures and dislocations. Ankles, knees and feet are the most common body parts that get injured. Braces and taping are effective ways to help lessen the risk of an ankle injury.

Can I walk on a sprained ankle?

Even if the pain-level of your sprained ankle may make it seem tolerable to walk, take care not to overdo it. While movement is necessary for proper healing in some cases, too much could risk further damage and slow down your recovery time – so be sure you are getting enough rest, and seek professional advice from a Medical Practitioner or Physiotherapist and receive treatment before doing too much. An ankle support will give extra support during the healing process of the ankle joint.

Can I play netball with a sprained ankle?

When it comes to ankle ligament sprains, patience is the key. Taking 6-10 weeks off of netball and months of rehabilitation exercises may seem tedious but are necessary precautions in order to avoid the risk of more damage than initially thought. If you suffer an injury such as this one, take time away from physical activity and rest your body so that you can recover fully. It is always wise to seek professional advice from your Medical Practitioner or Physiotherapist to receive the proper exercises for preparing to return to sport and the correct time-frame to rest prior to returning to training or playing.

How to Choose the best ankle support

Consider how long or how often you are likely to need the ankle support. If you suffer from chronic discomfort, wearing an ankle support for long periods of time can provide necessary relief; but if your issue is less frequent, using it as needed should be sufficient. A well-fitted ankle support is essential to maximise its effectiveness; choose the correct size and material with breathability in mind.

Is ankle taping better than a brace?

Ankle taping is a more conforming support compared with an ankle brace but it is both time consuming to apply and costly over time. Both an ankle guard and strapping provide good levels of support. A good  support will protect your ankles on the court while playing and training but will not guarantee that you will not sprain your ankle while playing. However they will decrease the severity of any sprain that you might sustain. For extra support after a sprain you can do light strapping of your ankle under your brace when you first return to sport, to further help prevent injury.

What are common netball ankle injuries?

Ankle sprains are one of the most common sports injuries. An ankle sprain occurs when the ligaments that hold your ankle bones and joints together are stretched or torn. In netball, this typically happens when you land awkwardly, change direction quickly or step on another player’s foot while on the court. This post contains affiliate links and I may earn a small commission when you click on the links at no extra cost to you. As an Amazon Affiliate I earn from qualifying purchases. [/vc_column_text][/vc_column][/vc_row]

Shoulder bursitis is a painful condition that arises from inflammation in the bursa. The bursa is a fluid filled sac that provides cushioning between tendon and bone. The most commonly affected bursa in the shoulder is the sub-acromial bursa. Shoulder bursitis is often accompanied by tendinitis of the adjacent tendons.

Normally, the tendons glide smoothly within the sub-acromial space. However in some people, the space can become too narrow for normal motion, which causes irritation to the tendons and bursa, resulting in inflammation. The inflammation then causes the tendons and bursa to swell, making the subacromial space even smaller, and the tendons can become impinged between the bones. This results in pain when moving your shoulder and lifting your arm. 

Bursitis can be either acute or chronic. Chronic bursitis often occurs due to repetitive stress and irritation of the bursa, whereas acute bursitis typically occurs after trauma. In overuse injuries, shoulder bursitis commonly occurs alongside impingement and tendinopathy of the rotator cuff tendons. 

Shoulder bursitis can be diagnosed by a physiotherapist, who will take a thorough history and perform a physical examination of your shoulder. An ultrasound scan can help confirm the diagnosis. 

Common activities that irritate the bursa

• Lifting something too heavy 
• Lifting at an awkward angle
• Lifting a heavy object away from the body or above shoulder height
• Repetitive movements that place stress on the shoulder
• Reaching behind the backseat of your car to lift or place heavy items

Symptoms of bursitis

• Swelling
• Pain at the front or side of the shoulder
• Reduced range of motion
• Weakness in the arm
• Difficulty with overhead movements
• Pain or discomfort when reaching behind your back
• Pain lying on the affected side
• Difficulty sleeping due to pain

How to treat shoulder bursitis

The first step in treating shoulder bursitis is reducing the inflammation. This involves resting your shoulder, and avoiding activities that aggravate the pain. This may mean taking a short break from sport. Anti-inflammatory medication can also be taken to help reduce the inflammation. 

Once your pain is under control, you can begin working to regain your full range of motion and strength. This will involve performing specific exercises designed to address your weakness and tightness. 

As your pain continues to improve, and your strength, flexibility, and stability improve, you will be able to begin a graded return to sport and activity as guided by a Physiotherapist. 

Physiotherapy management is very effective in treating shoulder bursitis. Keep reading to learn more about how we can help. 

How can a physiotherapist help me with shoulder bursitis? 

Shoulder bursitis can be treated with conservative physiotherapy management. This usually involves soft tissue massage and joint mobilisations to help improve muscle tightness and joint stiffness. Other modalities such as ultrasound, heat packs and TENS can be used for pain relief. Your physiotherapist will address various factors that could be contributing to the bursitis, such as posture, muscle flexibility, shoulder stability, and strength of the rotator cuff muscles. You will be prescribed specific exercises consisting of stretches and strength work that are individually tailored to your needs.  You will be given important advice on posture, desk set up and sleeping positions to reduce the stresses placed on the shoulder. Any necessary modifications to your daily activities will also be suggested. 

In cases where the symptoms are persistent and do not resolve, your doctor may suggest a corticosteroid injection to help reduce the inflammation and provide pain relief. 

If you are suffering from shoulder pain and would like some more advice or have any questions, give us a call on +61 02 9875 3760 or email info@wphphysio.com.au. We would be more than happy to help!

Golf is a great sport, but the very nature of the game means hours of stress all over your body. Due to the repetitive motions required to execute the perfect swing, we see our share of common golf back injuries — among others — at West Pennant Hills Physio.

Torso injuries

If you have suffered a golf back injury, a hip, shoulder or golf rib injury, a visit to our clinic will help alleviate your discomfort through treatments that are specifically tailored to your injury. A common golf injury is side strain, while back injuries and other golf-related ailments may contribute to hip problems. You may require golf hip injury treatment, and executing the proper back treatment will help to support you as you heal. This is why we recommend you seek professional treatment, as opposed to just applying topical relief. We determine the cause of your discomfort, treating the painful area and the root cause of the injury to minimise the likelihood of recurrence.

Lower back strain

The lower back is often injured in golf due to an incorrect swing technique. The pain often gradually builds up over time, and is due to prolonged periods spend hunched over the club, accompanied by the rotational stresses you put onto your back as you swing. It is important to strengthen your core so that your spine is better supported. Having your swing technique checked by an instructor would be useful to ensure you aren’t placing unnecessary stress through your lower back.

Rotator cuff

The rotator cuff comprises of the four stabilising muscles in the shoulder. You can end up with an overuse injury such as tendinitis or bursitis, or you may end up with an impingement injury in which the inflammation takes up space in the shoulder meaning that the muscles and tendons are unable to move as freely. To prevent rotator cuff injuries, you should regularly stretch and strengthen your shoulders, and ensure you have correct from while playing. 

Golfer’s elbow

As the name suggests, golfer’s elbow is a common injury suffered by golf players. It refers to tendinitis of the tendon on the inside of the elbow. It is an overuse injury that results in pain and inflammation of the tendon. You may be required to have a break from golf to allow the tendon to heal. To prevent it from recurring you will need to strengthen the muscles in your elbows and wrists, and ensure your swing technique is not placing unnecessary stresses through your forearms. 

Knee pain

Golfer’s can also suffer from knee pain. It is due to putting excess stress and strain on the knee as you rotate your hips at the beginning of a swing. To prevent knee pain, make sure you regularly stretch your calves, hamstrings and quads before starting a round of golf. Wear supportive shoes which have a good arch support. 

A full-body sport

Due to the nature of golf, your entire body can be susceptible to injury, including your knees and golf foot injuries that require specific treatments. You may require golf elbow injury treatment or even treatment for a golf trigger finger injury. Your hands and wrists undergo considerable pressure when golfing, particularly if you misplay a ball. Treatments for this include golf wrist injury exercises to aid in the strengthening of your wrists and hands.

Tips for preventing golfing injuries

Check your swing:

The golf swing is a complex movement that involves the entire body. If performed incorrectly, it can place unnecessary strain on your muscles which can result in an overuse injury. If you are new to golf, you should seek advice from a coach and have a few lessons to ensure you have the right technique. Even if you have played golf for many years but are experiencing pain, it might be worth having a refresher lesson to check up on your form. 

Your feet should be shoulder-width apart and rotated slightly outwards, and knees should be slightly bent. Your trunk should be tilted forward, but this movement should come from the hips, rather than hunching through your lower back. The swing should be smooth and relaxed.

Warm up:

Before you get straight into a round of golf, it is important to warm up your body. Spend 10-15mins doing some stretches, going for a brisk walk, and swinging the golf club a few times slowly. 

Maintain good strength and endurance:

Strong muscles are better able to cope with the demands placed on them, meaning they are less likely to be injured. You should be performing strengthening exercises for your shoulders, lower back and wrists to help prevent injury. 

Our physiotherapists are highly qualified in the area of treating and preventing sports injuries, so you can return to the golf course — pain-free and stronger than ever before. Contact us for a consultation to discover what we can do to help you comfortably enjoy the sport you love.

If you play golf and are experiencing any niggles or pain, please don’t hesitate to contact us! Give us a call on 9875 3760 or email info@wphphysio.com.au.

One of the most common causes of knee pain in runners is ITB friction syndrome (ITBS). It is a repetitive strain or overuse injury that is exacerbated by poor running biomechanics and muscular imbalances which cause the ITB to overwork and become very tight. 

What is the ITB?

The ITB is the iliotibial band. It is a long thick band of fibrous tissue that runs down the outside of the thigh from the hip to the knee. It starts from the outside of the pelvis at the top of the hip and attaches to the tibia (shin bone) on the outside of the knee. It has a role in stabilising both the hip and knee joint.

What are the main symptoms?

• Burning or sharp pain on the outside of the knee
• Pain worsens with running or repetitive high impact activity such as jumping
• If left untreated, it can start to interfere with everyday activities such as walking, standing up from a chair, or going up and down stairs
• There may be swelling on the outside of the knee

Common causes of ITBS

ITBS is caused by ITB sliding over the femur at the knee when the knee is bent, creating friction, inflammation and pain. There are many factors that can contribute to this.

Poor running biomechanics

Lack of arch control in your foot affects the way your hip and knee are aligned, placing greater stress on the ITB. Poor muscle strength in your hip and knee can cause the knees to roll inwards and also affect your alignment. Ensuring you have proper footwear with a good arch support can help prevent ITBS from developing. 

Changes in training load

A sudden increase in running distance, speed, or frequency of training can place excess stress on the ITB as it is not used to coping with the increased load. Changing your running surface or including more hills in your runs also results in a higher load placed through the ITB. As it is not able to cope, it fatigues quickly and affects the alignment of your hip and knee, causing inflammation and pain.

If you are looking to progress your training load, increase by 10% max each week, and only change one parameter at a time- whether that be distance, speed, or frequency. Ensure you have a rest day after long runs.

Muscle weakness

The ITB often becomes tight due to weakness in your glute muscles. If the glute muscles aren’t strong enough to cope with the demands of your activity, the ITB kicks in and does more than it should, causing it to become very tight. Poor control in your quadriceps muscles affects the knee position when the foot strikes the ground, resulting in greater stress on the ITB. It is important to strengthen your quads and glutes, as well as stretch the ITB to correct the muscle imbalance.

How can Physiotherapy help with ITBS?

Physiotherapy is very effective in treating ITBS. We identify the underlying cause and from there can work to treat the pain, inflammation, restore knee range of motion, and correct any muscle imbalances. A personalised exercise program will be developed to target the muscles that need to be strengthened, and the muscles that need to be stretched and have more flexibility. We can assess your running technique and give running gait and footwear advice as required. If necessary, we can fit you with orthotics to help provide more arch support to help improve the alignment of your knee. 

If you are suffering from pain on the outside of the knee, or would like some more information or advice, please give us a call on 98753760 or email info@wphphysio.com.au. We would be more than happy to help!