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Runner’s Knee Physio Newcastle – Fix ITB Syndrome Fast
- Up N Adam Performance Training & Physiotherapy
- Oct 11
- 2 min read
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 Runner’s Knee Happens
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 strengthening.
Step 4: Return to Running
Gradual load progression with monitoring.
Gait drills to improve stride mechanics.
Retesting on VALD to confirm improvements.
FAQs – Runner’s 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.
How long does ITB Syndrome take to heal?
Most cases resolve in 4–8 weeks with consistent strengthening and load management.
Can physio stop Runner’s Knee from coming back?
Yes — by building long-term hip and glute strength, and improving running biomechanics.
Is foam rolling the ITB useful?
Foam rolling can reduce tightness & desensitise, but it won’t fix the root cause. Strength and control are key.
Final Call to Action
Don’t let Runner’s Knee stop your training.
We’ll help you recover quickly — and prevent it from returning.
You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .
Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:
Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au
VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au
Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com
Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.
CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com
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