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Iliotibial Band Syndrome


  • Inflammation and pain of the outside of the knee where the ilåiotibial band inserts.

  • The Iliotibial Band (IT Band) is a large band fascia that runs down the outside of the leg and attaches into the out of the knee.

  • Usually will hurts approximately 2 inches above the outside of the knee where the IT Band rubs over the large femur bone.


  • Dull ache that starts around mile one or two and lingers until you stop and it goes away.

  • Severe cases can lead to sharp pain, as well as swelling of the outside of the knee


  • Bowlegs

  • Worn out shoes

  • Workout surfaces: downhill, indoor banked surfaces

  • Ramping up training too quickly


  • Restore flexibility to the fascia

  • Ice: 15-20 minutes

  • Foam rolling lower extremity muscles [not only the IT Band]

Alternate exercises:

  • Non-weight bearing: swimming or pool running

  • Biking or rowing

Preventative Measures:

  • Foam roll IT Bands as well as hamstrings and quadriceps muscles

  • Warm up well before workouts

  • Avoid hard workouts on downhill surfaces and indoor tracks

  • Stretch the gluteus muscles

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