ITB Syndrome

Iliotibial Band Syndrome

Iliotibial Band Syndrome (ITBS) is an overuse injury of the Iliotibial band with pain commonly felt on the outside of the knee. Pain is normally felt around the outer side of the knee or at occasionally up the side of thigh. Its aggravated with repeated bending and straightening of the knee whilst weight-bearing. ITBS is commonly seen in runners and cyclists, but can affect anyone who participates in other strenuous physical activities.

The iliotibial band is a thick band of fibrous tissue that runs along the outside of the thigh from the top of the pelvis to below the knee at the top of the shin. It is continuous with the Tensor fasciae latae (TFL) and Gluteus Maximus muscles at the top of the thigh, down to the patella ligament under the knee cap. With the TFL, the Iilotibial band is an important lateral stabiliser of the hip (helping to stop the hips tilt to much to the side) when walking, running or cycling.

Relative weakness in other muscles (such as gluts and thigh) often mean the TFL ‘overworks’. Causing extra tension, tightness and friction that can irritate the attachment and other structures around the knee causing pain and stiffness. Prolonged sitting can exacerbated tension along the thigh and knee because the hips kept in habitually shortened positions.

Treatment for Iliotibial Band Syndrome in Marlow

The best way to prevent ITBS related knee pain is regular stretching and mobilising of the hip and thigh muscles. See the videos below for example of recommended stretches that can treat as well as prevent ITBS. Stretch after exercise and hold each stretch for at least 30 secs. We DON’T recommend ‘rolling’ the IT Band, it will have minimal long-term effect on ITBS.

Runners should increase their distances incrementally to progressively train their muscles and body to adjust to the increased intensity. Strengthening hip muscles with exercises such as squats and lunges can help protect against and treat ITBS.

At Marlow Sports Therapy we use K-Laser Therapy to quickly settle symptoms and manual therapy techniques to successfully treat the condition. A personalised rehab exercise program is prescribed as certain exercises make ITBS worse, depending on individual circumstances. An appointment with Mark can help get to true cause of a stubborn or recurring issue.