Eighth in an 11-part series to help runners prepare for the 2010 Around The Bay Race

Have you started your hill training, increased your mileage and felt pain on the outside of your knee?

If so, you may have runner's knee.

Runner's knee is caused by your iliotibial band (IT band) rubbing over the knee as you run. Excessive tightness in the IT band increases the amount of friction at its insertion point.

This results in pain, redness and swelling on the outside of the knee. Pain is sharp and is aggravated by running or walking up stairs. Hip pain may also be present on the same side.

Causes of runner's knee include improper footwear, increasing mileage or intensity too soon and weakness in the hip or buttock muscles.

Not all outside knee pain means you have runner's knee, so it's key to get your knee assessed by a professional.

To help relieve symptoms, a foam roller is an excellent tool. Available at running or sporting goods stores, it's a cylindrical piece of foam used for self massage.

Since the IT band is a stubborn piece of tissue, use a roller daily to relax it. Place your injured leg on top of the roller while lying on your side. Cross top leg over injured leg, placing foot infront of knee for balance. Beginning at the top of the leg just under the hip bone, roll toward the knee, then back up toward the hip. Don't push too hard; allow the weight of your body to apply pressure to the IT band.

Perform this for three to five minutes. Heat can be applied to the area prior to rolling to warm up the tissue if no swelling is visible.

A great complement to your foam rolling are the following stretch and exercise.

* Hip flexor stretch: Start by assuming a lunge position with one leg back and one forward. (The rear leg is the hip flexor that is being stretched.) Keep the back in a neutral position by not bending the waist too far forward or backward. Lunge forward, feeling the stretch through the knee, leg and lower abdominal or stomach. Perform three times holding the position for 20 to 30 seconds at a time. Perform this stretch on both legs.

* Gluteal bridge: Lie on your back with your knees bent and your feet shoulder-width apart. With your arms by your side, push your pelvis toward the ceiling. Squeeze your butt muscles together at the end, then return to the starting position. Perform two sets of six to eight repetitions, progressing comfortably until you are able to perform three sets of 10 to 12 repetitions.

To relieve symptoms while running, an IT band brace -- available in drugstores or running stores -- can be worn around the lower part of the thigh. When pain is at its worst, rub a small of amount of olive or baby oil on the outside of the knee, then take an ice cube and massage it into the area for two to three minutes to relieve discomfort.

If the pain persists for more than seven to 10 days, have your knee properly assessed and treated.

See the official race website at aroundthebayroadrace.com.

Under What's Hot: Around the Bay, watch a video of Conor Collins demonstrating the hip flexor stretch and gluteal bridge.