What is the Iliotibial Band (ITB)?

The ITB is a tendinous continuation of the tensor fascia latae muscle (TFL). It originates from the side of your hip and runs down the outside of your thigh to insert below the knee.

What is Iliotibial Band Syndome (ITBS)?

ITBS is when the ITB becomes inflamed and irritated due to repetitive rubbing over the outside of your knee. It is common among runners and cyclists and may occurs due to an increase in activity load.

What are the symptoms of ITBS?

Pain on the outside of the knee
Pain aggravated by activities involving bending/straightening the knee: i.e using stairs, going up or down hills, running, cycling
Pain when touching the side of the knee
Feelings of snapping on the outside of the knee during activity

Factors leading to ITBS:

A quick or large increase in load
Training/running form
- Increased ankle pronation
- Hip drop
- Knee valgus
Muscle strength – particularly glutes
Footwear
ITB tightness (note – this is often a symptom caused by the other factors)

Management:

In the early stages the aim of treatment is to reduce the inflammation and avoid provoking the area.

Rest and activity modification: temporarily reducing/avoiding activities that worsen the pain
Ice, elevation and anti-inflammatories
Reduce compression over the lateral knee: avoid stairs, crossing legs, sleeping with legs together

After the pain has settled, it is time to address the factors that have caused the ITBS to occur. This can involve the following aspects:

Footwear
Exercises the strengthen glutes and improve control
Stretching and foam roller – aimed at TFL and ITB attachments to the quads
Graduated return to activity

If you feel you are suffering with iliotibial band syndrome or other knee pain please get in touch with us for a thorough assessment and individualised treatment plan.