Are you a runner, a cyclist, or someone who loves to stay active? If so, you might be familiar
with the frustration of that nagging pain on the outside of your knee. It’s a pain that can stop
you dead in your tracks, disrupt your training routine, and make every step an agonizing
ordeal. Welcome to the world of Iliotibial Band Syndrome, a common and often perplexing
injury that plagues many athletes. In this blog, we’ll unravel the mystery of IT Band
Syndrome, explore its causes, symptoms, and most importantly, reveal the secrets to
overcoming this notorious hurdle so you can get back to doing what you love pain-free.
What is this IT Band?
The IT band, or Iliotibial band, is like a strong, flat band running down the side of your leg
from your hip to your knee. It’s like a special string that helps your leg muscles work
together, especially when you’re moving your knee and hip.
Iliotibial band syndrome is caused by inflammation of the distal portion of the
iliotibial band (ITB), which results in lateral knee pain
Causes of IT Band Syndrome
The primary cause is often attributed to a combination of factors, including overuse, poor running
mechanics, muscle imbalances, and inadequate stretching or recovery routines Additionally, issues such
as running on uneven surfaces, wearing improper footwear, or suddenly increasing training intensity
can contribute to the development of this syndrome.
Signs Suggesting IT Band Syndrome
IT Band Syndrome typically causes pain on the outer side of the knee, just above the joint. It
may feel like a sharp, burning sensation.
The pain often becomes more noticeable during or after running, especially when going
downhill or during extended periods of activity.
There may be swelling and tenderness on the outer side of the knee, and you may feel a
“knotted” or tight sensation in this area.
Some individuals report feeling a snapping or popping sensation at the knee when they flex
and extend their leg
How will Sports Physiotherapist help you?
Biomechanical Assessment: Assessing your running gait to identify and correct any issues that
contribute to IT Band Syndrome.
Manual Therapy: Hands-on techniques like massage and myofascial release can help reduce muscle
tightness and improve blood flow to the affected area.
Taping and Bracing: In some cases, taping or bracing may be recommended to provide support to
the IT band and alleviate pressure on the knee.
Foam Rolling: Using a foam roller on the IT band and surrounding muscles can help release tension
and improve mobility.
Stretching Exercises: To increase the flexibility of the IT band and associated muscles. These
stretches can help reduce tension and minimize friction around the knee.
Strengthening Exercises: Strengthening the muscles around the hip and thigh can help
support and stabilize the knee joint
How can you Prevent this Condition?
You can prevent it by maintaining a gradual increase in training intensity, incorporate
dynamic stretching in your warm-up routine, strengthen your hip and thigh muscles to
provide better support for your IT band, regularly use a foam roller to keep your IT band
flexible, pay attention to your running technique and footwear, and be mindful of any early
warning signs like discomfort or tightness in the outer knee.
Dr. Shwetha Rao Warke, the founder of PhysioQinesis, follows the motto, ‘You don’t have to be better than everyone else, but you have to be at your best’. She started her physiotherapy career in (MPT year) with an interest in neurological rehabilitation. With extensive experience in the field, they diversified to sports physiotherapy later on due to her interest and personal fitness journey. She embarked on her journey of entrepreneurship with PhysioQinesis in 2016.
PhysioQinesis is Thane’s first and largest physiotherapy clinic and holistic fitness and sports rehabilitation studio.
Dr. Shwetha strongly believes in teamwork, and helping clients achieve their goals and live life to their fullest potential is the motivation that keeps her going.
