IT Band Syndrome

What is it?

It is one of the leading causes of lateral knee pain in runners.  The IT band is a thickening of tissue on the outside of the thigh, extending from the outside of the pelvis and inserting just below the knee.  When the knee is extended, the IT band lies anteriorly to the lateral femoral epicondyle, and when the knee flexes, the IT band moves over the epicondyle and sits posteriorly.  The IT band is crucial to stabilizing the knee during running and walking.

 What are the symptoms of IT Band Friction Syndrome?

Usually the pain will range from a stinging sensation just above the outside of the knee joint or the entire length of the IT band to swelling in a section of the tissue at the knee. The degree of discomfort runs from a dull aching sensation to a sharp stabbing pain. The pain is not usually localized and the individual cannot put their finger on one spot where it hurts. The pain may not occur immediately, but will worsen with activity, especially with activities such as downhill running and going down stairs.

Causes of IT band Friction Syndrome

It is usually the result of poor training habits, equipment and anatomical abnormalities.

·        Running excessive distances or increasing mileage too quickly can aggravate or cause injury.

·        Inadequate warm-up or cool-down

·        Running on a banked surface, such as the shoulder of the road or an indoor track, causes the downhill leg to bend slightly inward and causes extreme stretching of the band against the femur.

·        Anatomical abnormalities such as bowlegs or tightness about the IT band

Rehabilitation and Treatment

Rehab is aimed at restoring the flexibility of the IT band and the strength and flexibility of the muscles acting on it.   

            Short term treatment

·        Decrease your mileage, for chronic problems, stop running altogether for about 3-4 weeks.

·        Limit climbing stairs or any activities that require frequent bending of the knee

·        Alternate running direction on a slopped surface

·        Stretch before and after to tolerance

·        Ice after activity

Long term treatment

·        Stretching, especially before running to make the IT band more flexible

·        Have your running videotaped and check your body mechanics

·        In extreme cases, surgery may be required to relieve tightness

Activities to avoid while you’re symptomatic

·        Court sports such as tennis, racket ball, squash and basketball

·        Step aerobics

·        Dead-lifts

·         Stair Maters

·         Running, especially on slopped surfaces