Runner’s Knee Physio Newcastle – Fix ITB Syndrome Fast

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At Up N Adam Performance Training & Physiotherapy in Newcastle, we specialise in helping runners overcome ITB Syndrome (commonly known as Runner’s Knee). This frustrating pain on the outside of the knee can stop you from training, racing, and enjoying running.

Our physios combine detailed biomechanical assessment, VALD strength testing, and progressive rehab programs to get you back running without pain — and stronger than before.

Why Runners Knee Happens​

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Runner’s Knee (ITB Syndrome) is one of the most common overuse injuries in runners. It typically develops when:

• The glutes and hips are weak, overloading the ITB.

• Running volume or hill training spikes suddenly.

• Biomechanics or footwear increase knee stress.

• Core and pelvic control are lacking, leading to knee collapse inwards.

Without addressing the underlying cause, symptoms often return as soon as you increase mileage again.

Our Physio approach to ITB Syndrome
 

Step 1: Assessment

• Running load and training review.

• VALD hip abduction/adduction testing for glute strength.

• Movement analysis to identify knee control issues
   

Step 2: Relieve Pain

• Soft tissue release (ITB, TFL, glutes).

• Dry needling if appropriate.

• Load management strategies (you may not need to stop running).
   

Step 3: Strength & Control

• Glute and hip strengthening (side planks, Copenhagen variations, hip thrusts).

• Core stability and single-leg control.

• Progressive colour-coded program (easy → advanced).
   

Step 4: Return to Running

• Gradual load progression with monitoring.

• Gait drills to improve stride mechanics.

• Retesting on VALD to confirm improvements.

Success Stories
 

“I’d had knee pain for months and couldn’t run more than 5k. After a few weeks at Up N Adam, my glute strength improved and I was back training for a half marathon.” – Sophie, Newcastle

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“The VALD testing showed exactly how weak my hips were. The program fixed it and I’m running pain-free.” – Daniel, Hamilton

FAQ's- Runners Knee
 

Do I need to stop running completely with ITB pain?
Not always. With proper load adjustments and treatment, many runners can keep training at a modified level.

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How long does ITB Syndrome take to heal?
Most cases resolve in 4–8 weeks with consistent strengthening and load management.

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Can physio stop Runner’s Knee from coming back?
Yes — by building long-term hip and glute strength, and improving running biomechanics.

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Is foam rolling the ITB useful?
Foam rolling can reduce tightness, but it won’t fix the root cause. Strength and control are key.

 

🔗 Related Reading

• Runner’s Knee Physio Newcastle – Fix ITB Syndrome Fast

• The Glute Connection – How Weak Glutes Cause Running & Cycling Injuries

• Running Injury Prevention & Performance Testing (VALD) – Newcastle

Don’t let Runner’s Knee stop your training.
We’ll help you recover quickly — and prevent it from returning.