What Is IT Band Syndrome?

For athletes and avid gym-goers, it’s common to feel pain around the hip or outside of the knee. One cause is a swollen or inflamed iliotibial (IT) band, the thick tendon that passes from the pelvis to the shin bone along the outside of the leg and helps with extension.

Repetitive motion can cause the IT band to become irritated, swell and rub against surrounding tissue or bone. While IT band syndrome can affect all athletes, distance runners are more likely to experience this condition. Those who suddenly increase the intensity of their routine also risk inflaming this area of the body. Learn how IT band syndrome occurs and available treatments.

Signs of IT Band Syndrome

Friction or repetitive strain from over-training can irritate the IT band. You might experience this condition on one or both sides of the body. Common symptoms include:

• Hip pain, including while exercising or at rest
• A burning or aching pain on the outside of the knee
• A snapping sound or clicking sensation as you move your leg
• Warmth or redness around the joint
• A sharp pain when your foot strikes the ground, including while running or walking up stairs

Causes of IT Band Syndrome

IT band syndrome has no singular cause. The condition may arise from a combination of factors placing force on the tendon, as well as nearby bones and bursa sacs.

Once these areas become inflamed, the tendon may rub against a bone or compress other tissues, causing the pain to worsen. Some of these factors include:

• Overpronation of the foot
• Weak hip abductors
• A twisted tibia bone that displaces the IT band
• Arthritis of the knees
• Genetic factors
• Failing to warm up before or cool down after exercise
• Insufficient rest between training sessions
• Over-training
• Running uphill, downhill or on a curved surface
• Wearing shoes that lack sufficient support

Risk Factors for IT Band Syndrome

People are more likely to develop IT band syndrome if they:

• Exercise frequently
• Play a sport that highly engages the legs, including basketball, hockey, soccer, running, skiing or cycling
• Suddenly increase how often or intensely they train
• Continue wearing shoes that no longer absorb impact
• Have bowed legs or one leg longer than the other
• Have an ankle or leg that’s angled inward
• Are developing arthritis
• Have weaker hip, abdominal or gluteal muscles
• Are less coordinated or flexible in the hips, knees, feet or pelvis, causing other parts of the body to overcompensate
• Experience alignment issues involving the hip, knee or foot

Diagnosis and Treatment

If you’re experiencing symptoms of IT band syndrome, your doctor may recommend undergoing soft tissue imaging, including an MRI or ultrasound. If this tendon appears inflamed, you may be steered toward a combination of the following:

• Resting until symptoms disappear, then gradually returning to your preferred activity
• Icing the outside of the knee
• Decreasing inflammation through over-the-counter pain medication or corticosteroid shots
• Modifying your routine, including adjusting your form and performing dynamic stretches
• Swapping your gear for something more supportive or that fits your body better
• Attending physical therapy sessions to learn how to stretch, improve your posture and lengthen a tight IT band
• Watching where you train, avoiding hills and angled surfaces until the IT band heals

Looking for ways to manage IT band syndrome? Focus on the hip and knee with our physical therapists, including our strength and conditioning program. To learn more, contact us today.