Understanding Iliotibial (IT) Band Syndrome

You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts.

Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

Rest

Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This doesn’t mean you have to be on the couch watching Netflix for two weeks.

Rehab

Stretches focused on the glutes and hamstrings can help to ease tightness and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples on our YouTube (youtube.com/channel/
UC8ICfA7_51baY7RYUOkDYkQ) or our videos page. There you will find videos like the one at https://www.youtube.com/watch?v=dBQXWsdrnfo related to glute exercises and more!

Relax

Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective.

If the problem continues or if you experience new or worsening pain, contact us. A physical therapist, especially one who specializes in running-related issues, can provide you with exercises to strengthen the area.

Learn More:
https://www.cedars-sinai.org/health-library/diseases-and-conditions/i/iliotibial-band-syndrome.html
https://www.hss.edu/condition-list_iliotibial-band-syndrome.asp