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Iliotibial Band Syndrome (ITB syndrome), also known as IT band syndrome or ITBS, is a common overuse injury that affects the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh, from the hip to the knee. This condition usually manifests with pain on the outside of the knee or along the IT Band itself. This condition is most often seen in runners, cyclists or others who participate in activites that involve repetitive bending of the knee.


ITB syndrome occurs when the IT band becomes inflamed or irritated, leading to pain on the outside of the knee or along the IT band itself. This condition is often seen in runners, cyclists, and other athletes who engage in activities that involve repetitive knee bending and straightening.

The exact cause of ITB syndrome is not always clear, but it is often attributed to factors such as:

  1. Overuse: Repetitive bending and straightening of the knee during activities like running or cycling can cause friction between the IT band and the bony prominence of the knee joint, leading to irritation and inflammation.

  2. Poor Biomechanics: Issues with foot, hip, or knee alignment can contribute to improper movement patterns that increase stress on the IT band.

  3. Muscular Imbalances: Weakness or tightness in certain muscles, such as the hip abductors and quadriceps, can alter the way the IT band functions, leading to increased friction.

  4. Training Errors: Sudden increases in intensity, duration, or frequency of activity without proper conditioning can contribute to ITB syndrome.

What are the symptoms of ITB Syndrome?

The symptoms of Iliotibial Band Syndrome (ITB syndrome) typically involve pain and discomfort along the outer side of the knee or the upper part of the leg, specifically where the iliotibial band runs. The pain can vary in intensity and may start as a mild ache before progressing to more noticeable discomfort. ITB syndrome is typically painful on the outside of the knee, especially during activities like running downhill or descending stairs. The pain might start as a dull ache and can progress to a sharp, stabbing sensation.

Common symptoms of ITB syndrome include:

  1. Pain on the Outer Side of the Knee: The most common symptom is pain on the lateral (outer) side of the knee. This pain may be sharp, stabbing, or throbbing in nature.

  2. Pain during Activity: The pain often worsens during activities that involve repetitive bending and straightening of the knee, such as running, cycling, or descending stairs. It might improve with rest.

  3. Pain with Downhill Movements: Running downhill or walking down stairs can trigger or exacerbate the pain due to increased friction between the IT band and the underlying structures.

  4. Tenderness and Swelling: There may be tenderness and sometimes swelling over the area where the IT band passes over the lateral epicondyle of the femur (the bony prominence on the outer side of the knee).

  5. Gradual Onset: Symptoms of ITB syndrome often develop gradually over time, as opposed to a sudden acute injury.

  6. Warmth or Burning Sensation: Some individuals may describe a sensation of warmth, burning, or tingling along the IT band.

  7. Pain During Recovery: After exercise, the pain may persist or intensify during the recovery phase, making it uncomfortable to sleep on the affected side.

It's important to note that the symptoms of ITB syndrome can vary from person to person. If you are experiencing persistent knee pain or discomfort, especially if it's interfering with your daily activities or exercise routine, it's advisable to seek a proper medical evaluation. A healthcare professional can provide an appropriate treatment strategy based on your specific condition and needs.

How can you treat ITB Syndrome?

The treatment approach for Iliotibial Band Syndrome (ITB syndrome) typically involves a combination of strategies aimed at reducing inflammation, addressing underlying causes, and promoting healing. Keep in mind that individual responses to treatment can vary, so it's a good idea to consult a healthcare professional for personalised guidance.


Here are some common treatments and strategies for managing ITB syndrome:

  1. Rest and Activity Modification: Rest is crucial to allow the inflamed IT band to heal. Avoid activities that worsen the pain, especially those that involve repetitive knee bending and straightening. Cross-training with low-impact activities, such as swimming or stationary cycling, can help maintain fitness without aggravating the condition.

  2. Ice Therapy: Applying ice to the affected area for about 15-20 minutes at a time, several times a day, can help reduce inflammation and alleviate pain. Be sure to use a barrier like a cloth or towel between the ice and your skin to prevent frostbite.

  3. Anti-Inflammatory Medications: Over-the-counter nonsteroidal anti-inflammatory drugs like ibuprofen, can help reduce pain and inflammation. However, consult your healthcare provider before using them, especially if you have any underlying medical conditions or are taking other medications.

  4. Stretching: Gentle stretching of the IT band and surrounding muscles can help alleviate tightness and improve flexibility. Focus on stretches for the hip abductors, quadriceps, and hamstrings. Hold stretches for about 20-30 seconds without bouncing.

  5. Foam Rolling: Using a foam roller to massage and release tension in the IT band and surrounding muscles can be beneficial. Start with light pressure and gradually increase as your muscles adjust.

  6. Strengthening Exercises: Targeting the hip abductors, quadriceps, and gluteal muscles can help correct muscular imbalances and improve biomechanics, reducing strain on the IT band. Examples include clamshell exercises, lateral leg raises, and bridges.

  7. Biomechanical Assessment: Seek guidance from a specialist for a thorough assessment of your running or movement mechanics. They can help identify and correct any issues that may contribute to the condition.

  8. Gradual Return to Activity: Once pain and discomfort have subsided, gradually reintroduce activity while paying attention to proper form and technique. Increase intensity and duration slowly to avoid reaggravating the IT band.

  9. Orthotics or Shoe Insoles: In some cases, customised or over-the-counter orthotics or shoe insoles can help correct foot and ankle alignment, reducing strain on the IT band.

  10. Corticosteroid Injections: In severe cases where other treatments haven't provided relief, a healthcare provider may consider corticosteroid injections to reduce inflammation and pain. However, these injections are typically used cautiously due to potential side effects.

Remember that patience and consistency are key in managing ITB syndrome. It's important to address both the symptoms and the underlying causes to achieve long-term relief and prevent recurrence. Always consult a healthcare professional before starting any new treatment or exercise regimen, especially if you have existing medical conditions.




Our team will conduct a full assessment including medical history, foot & lower limb posture, strength & motion tests, gait assessment using pressure plate system, and treatment plan discussion. Following your assessment and review of your medical history, this appoint may suitable to diagnose an treat conditions in the list above.

For this appointment it is important to have the appropriate medical history as this will allow our podiatrists to identify and treat the problem more effectively. If you have any previous GP refferal notes, scans or test results please bring these with you.

You will need the following for your appointment:

A pair of shorts. A selection of footwear, 1 to 3 pairs of shoes (footwear you wear daily/ and or your sporting footwear).

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