top of page

Iliotibial Band Syndrome (ITBS)

Updated: Nov 10, 2022


physiopattern.com


What is Iliotibial Band Syndrome?


Iliotibial band syndrome is a common injury that usually presents with pain on the lateral aspect of the knee. It is an overuse injury often seen in runners.


Iliotibial band is a strong thick band of tissue that runs down on the outside of your thigh. Iliotibial band inserts on the top lateral part of your tibia bone (shin bone) and this band can be injured if you repeatedly bend your knee.




Causes of Iliotibial Band Syndrome


Iliotibial Band Syndrome is caused by excessive friction between the ITB and the shin bone. ITBS is an overuse injury, factors such as an increased running distance and different running surface can bring on the condition. Feet problems like flat feet, high arches, legs length discrepancy can also cause the ITBS.


Other causes could be:


  • lack of stretching

  • you overwork or you run very long distances

  • not resting between your workouts

  • wearing worn out shoes and not good quality shoes

  • running downhills or in a very uneven surface





Symptoms of ITBS


  • Aching, burning, or tenderness on the outside of your knee

  • Feeling a click, pop, or snap on the outside of your knee

  • Pain up and down your leg

  • Warmth and redness on the outside of your knee





Tips for Iliotibial Band Syndrome


Some basic steps can help ease the pain and swelling:

  • Avoid activities that trigger the pain.

  • Stretch the tensor Fasciae latae and the outside of your thigh

  • Alternate heat and ice on the outside of your knee

  • Use friction massage on the area by yourself

  • Use better shoes if the current one are not great




How Can I Prevent Iliotibial Band Syndrome?


To help prevent IT band syndrome, you can:

  • Allow plenty of time to properly stretch, warm up, and cool down.

  • Give your body enough time to recover between workouts or events.

  • Run with a shorter stride.

  • Run on flat surfaces or alternate which side of the road you run on.

  • Replace your shoes regularly.

  • Stretch before and after physical activities.

  • Use a foam roller to loosen up the outside of your thigh and knee.




What treatment does Physio Pattern Manchester offer for ITBS?