Iliotibial band syndrome also called IT band syndrome is an overuse injury that happens when the iliotibial band becomes irritated. The IT band is a thick band of tissue that runs along the outside of your hip and thigh down to the outside of your knee. It helps keep your knee and hip stable while you walk run jump and change directions. IT band syndrome usually happens when the band becomes too tight and repeatedly rubs against the outside of the knee or hip. It is very common in runners cyclists and athletes who do a lot of repetitive leg movements.
Aching pain on the outside of the knee
Burning feeling on the outside of the knee
Pain on the outside of the hip
Pain that gets worse during running
Pain when going up or down stairs
Pain while cycling
Tightness along the outside of the thigh
Clicking or snapping near the knee
Tenderness when touching the outside of the knee
IT band syndrome usually starts as an aching or burning pain on the outside of the knee. Some athletes also feel pain on the outside of their hip. At first the pain may only appear after a long practice or workout. As the injury gets worse the pain can start earlier during activity and may continue even when resting. Running downhill climbing stairs cycling and long periods of running often make the pain worse. Some athletes may feel clicking snapping or rubbing on the outside of their knee.
Running long distances without enough rest
Increasing training too quickly
Running downhill or on slanted surfaces
Worn out or unsupportive shoes
Weak hip and glute muscles
Poor running or cycling form
Warming up too quickly or not preparing the muscles properly
Do I feel pain on the outside of my knee while running?
Does my knee hurt more when I go downhill or downstairs?
Does the pain get worse the longer I exercise?
Do I feel a burning or aching feeling on the outside of my knee?
Does cycling or running make my symptoms return?
Do I notice tightness along the outside of my thigh?
Educational only — not a medical diagnosis.
1Take a break from running cycling or other activities that cause pain
2Use an ice pack on the outside of your knee for 15 to 20 minutes after activity to reduce soreness
3Switch to low impact exercise like swimming or easy upper body workouts while the knee heals
4Use a foam roller on your glutes quadriceps and surrounding leg muscles to help reduce tightness
5Try gentle stretches for your hips glutes and thighs after the painful area starts to calm down
If your pain does not improve after several weeks
If the pain keeps coming back every time you exercise, If walking or normal daily activities become painful
If you have significant swelling redness or warmth around your knee
If you are unsure whether you have IT band syndrome or another knee injury
Warm up slowly before practice with easy jogging leg swings and light movement drills
Increase your running distance speed and training time little by little instead of making big jumps
Strengthen your hips and glutes with resistance bands bridges and single leg balance exercises
Stretch your hips and thighs after practices to improve flexibility
For educational purposes only. Not a substitute for medical advice.