Have pain in the outside of your leg while running? You might have a case of Iliotibial Band Syndrome, a common injury for many runners.

The iliotibial band is a sheet of connective tissue that runs down the outside of your thigh from your hip to the side of your knee and serves as a stabilizer for your knee. Iliotibial Band Syndrome results when the Iliotibial band constantly rubs on the lateral epicondyle, a bony part of the outside of our knee. This causes friction and pain on the outside of your knee, especially when running or walking down stairs.

There are many causes of ITB, including weak hip flexors, excessive pronation, and always running on the same side of the road. It can strike at any time, and is generally a persistent injury that will continue to flare up unless given proper attention and treatment.

So what can be done?

The first thing you should do is rest your leg and take at least one week off from running. Apply ice to the outside of your knee to help reduce the inflammation and immediately begin a stretching routine. Consult a physical therapist for some recommendations for stretches for your hip flexors and hip abductors.

Take a closer look at your shoes as well. If there is excessive wear and tear on the outside of your heels, this is indication that you are pronating during your runs. Speak with a podiatrist about getting orthotics made or visit a specialty running store to get shoes that address your running gait.

Once back on the road, take it easy. Try to run on soft surfaces and avoid hills or speed work. Continue to ice your knee as needed and be sure to stretch often.

Iliotibial band syndrome is a running injury that can be cured with proper rest, stretching, and well-fitting running shoes.

Did you know that with every step you take, your big toe bears the impact of about twice your body weight?

This is why as runners, it is so important to take care of and pay attention to your feet.

If you have been feeling pain in the top of your foot and across the joint of the big toe, you might have developed a case of Hallux Rigidus.

Hallux rigidus is a disorder of the joint located at the base of the big toe. It causes pain and stiffness in the big toe, and it gets increasingly harder to bend the toe. We use our big toe whenever we walk, run, squat, lunge, climb up, or even stand. Hallux Rigidus is actually a form of degenerative arthritis (a wearing out of the cartilage within the joint that occurs in the foot and other parts of the body). It can be caused by overuse, biomechanical issues in your foot, or even genetics.

It is a progressive condition that when caught early, can be corrected.

Early signs and symptoms include:

• Pain and stiffness in the big toe during use

• Pain and stiffness aggravated by cold, damp weather

• Difficulty with certain activities (running, squatting)

• Swelling and inflammation around the joint

As the disorder gets more serious, additional symptoms may develop, including:

• Pain, even during rest

• Difficulty wearing shoes because bone spurs (overgrowths) develop.

• Dull pain in the hip, knee, or lower back due to changes in the way you walk

• Limping

Treatment options vary from orthotic devices to surgery. Discuss options with your doctor to determine the best course of action for you.

The bottom line is do not ignore any pain in your feet, they are what keep you running!