What is Iliotibial Band Syndrome (And how to fix it!)

Have you been dealing with nagging knee pain whenever you bend? If so, you may be having issues with your iliotibial band, or IT band. What is it and how do you fix it? As an experienced physical therapist here in Franklin, TN, I’ve helped my fair share of patients overcome this pain. Let’s get into it.

What is the Iliotibial band?

The iliotibial (IT) band is a long tendon that runs along the outside of the leg. It connects to the top of the pelvic bone and the outside of the kneecap. A tendon is a thick, elastic band of tissue that connects muscle to bone and moves the bone when the muscle contracts. 

What Is Iliotibial Band Syndrome?

IT band syndrome is a nagging pain on the outer part of your knee. It’s typically caused by repeated bending of the knee. The IT band normally slides over the kneecap with the help of a fluid sac, called a bursa, that lubricates the band. But when the IT band is overused, it can become tight and rub against the bone. This causes pain and swelling in the knee. It can also lead to inflammation of the bursa. This “overuse” of the IT band is common among people who exercise regularly, especially runners, cyclists, skiers, basketball players, soccer players, hockey players, and others. But even non-athletes can get IT band syndrome. Those with mechanical imbalances, such as bowed legs, one leg longer than the other, or an abnormal tilt to the pelvis are prone to It band syndrome. Other causes of IT band syndrome include:

• Arthritis of the knee
• Walking long distances or hiking
• Poor running form or posture when cycling
• Running on uneven surfaces
• Running downhill
• Wearing old or improper shoes
• Not stretching enough or properly before exercising. 

Symptoms of Iliotibial Band Syndrome

Some of the more common symptoms of IT band syndrome include:

• Feeling a pop or a snap outside of your knee
• Pain on the outside of your knee
• Inflammation in your knee
• Redness and warmth around the knee
• A knee that is tender to the touch

The pain typically starts after you exercise. If left untreated, it can get progressively worse to the point where you feel pain in your knee even when resting. The initial pain is generally described as aching and burning. With continued exercise, the pain can become sharper. 

Treatment for Iliotibial Band Syndrome

The first and most important treatment for IT band syndrome is to stop the activity that is causing the pain. Resting and avoiding activities that aggravate the problem will allow it to heal. Some other common treatments for IT band syndrome include:

• Reducing the pain and swelling – this can be done by applying an ice pack to the IT band, massaging the area, taking anti-inflammatory medications, and undergoing physical therapy. A doctor can also use steroid injections into the IT band to reduce pain and inflammation.
• Stretching and exercises – a combination of stretching and exercises that target the IT band, as well as the back, hips, knees, and legs, can help alleviate the pain and help prevent further injury. A physical therapist can show you which stretches and exercises are right for you. A few common stretches and exercises for the IT band you can do are:

• Side-lying leg raises – target your core, glutes, and hip abductors and help improve stability. 
• Forward fold with crossed legs – helps relieve tension and tightness along your IT band. 
• Cow face pose – a yoga pose that relieves tightness in your glutes, hips, and thighs, and improves flexibility and mobility. 
• Seated spinal twist – relieves tightness in your spine, hips, and outer thighs. 
• Foam roller stretch – uses a foam roller to alleviate tension and tightness around your IT band.

• Sports or deep tissue massage – can help in the prevention of and recovery from injury, improve flexibility, ease muscle tension, and reduce muscle spasms.
• Physical Therapy – a physical therapist can help evaluate the underlying cause of the problem, such as muscle strength, balance, flexibility, and improper gait (by analyzing a person walking, running, or cycling). They can then design an exercise and stretching routine to address the issue and improve leg strength, mobility, and flexibility.

How to prevent IT band syndrome

IT band syndrome is preventable in most cases unless you have a naturally tight IT band. Here are some of the ways you can prevent IT band syndrome:

• Wear proper, supportive footwear
• Avoid running on hills or uneven surfaces
• Avoid running downhill
• Avoid overtraining
• Get adequate rest between training sessions
• Stretch the IT band area and the hamstrings to maintain flexibility and prevent tightness

How long will it take for your IT band to heal?

With proper rest and preventative stretches and exercises, most people who have IT band syndrome experience a full recovery. Depending on the injury, recovery time typically ranges from 2-4 weeks for a mild case to 9-24 weeks for a severe case. 

To make sure you make a full recovery, you should meet with an experienced physical therapist for treatment. When you are ready to resume your exercise routine, it is always recommended to start easy and slowly progress to where you were before the injury. 

Contact An Experienced Franklin Physical Therapist Today

If you’re in Franklin or the Nashville metro, look no further than Beyond Physical Therapy. We’re here to help you live life beyond injury and pain. Contact our top-rated physical therapists in Franklin at (629) 239-3170 to schedule an appointment today!