The IT band, or Illiotibial band, is connective tissue that runs along the lateral thigh from the hip to the outside of the tibia (shinbone), just below your knee. IT band pain occurs due to inflammation caused by friction between the IT band and thigh bone, often with repeated knee flexion and extension. This inflammation leads to pain on the outside of the knee, especially with repetitive use in running, walking, hiking and cycling.
Commonly, IT band pain occurs in runners and bikers due to the repetitive nature of the exercises. Typically, pain develops due to over training, weakness of the gluteus medius muscle or tightness of the hip flexors that cause abnormal stress on the IT band.1 Ramping up a running program too quickly or being too aggressive with mileage increase may lead to this injury. Additionally, this lateral knee pain can develop if you do not allow enough rest time between workouts or if you consistently skip stretching the lower body. Other risk factors include running on banked surfaces, running downhill, and running in worn out shoes.1
If you are experiencing IT band pain start with RICE—rest, ice, compression and elevation. After the pain calms down it is important to restore proper bio-mechanics with strengthening and stretching. Below are a few exercises that may support your recovery from IT band pain.
Foam rolling can help increase tissue flexibility and increase blood flow to the area to aid in reducing inflammation.2
Clamshells are a great way to activate the gluteus medius muscle, which is important for hip stability, especially with running.
Another great way to strengthen the gluteus medius muscle.
In an isometric exercise, you activate a muscle and hold the contraction without moving your body. Wall sits and planks are common isometrics. This glute wall press isometric is a great way to isolate the gluteus medius muscles that stabilize your hips with walking, running and other activities.
If after trying these exercises you do not see improvement and your pain is persisting, call an Athletico near you to schedule a free assessment. Free assessments are available in-clinic and virtually through our Telehealth platform.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. Satio, Stephanie S. Orthopedic Rehabilitation Clinical Advisor, edited by Jacklyn Brechter, Mosby Inc, 2010, pp. 546–547.
2. Hotfiel , Thilo, et al. “Acute Effects of Lateral Thigh Foam Rolling on Arterial Tissue Perfusion Determined by Spectral Doppler a Power Doppler Ultrasound.” Journal of Strength and Condi-tioning Research, vol. 31, no. 4, Apr. 2017, pp. 893–900.
5 Comments
Francie Wallace
Hi,
Near the end of my COVID sickness I went outside to get some exercise, walked along a narrow path beside a sandy bottom creek, just after a heavy rain (bad idea!) In under a minute I slipped and fell about 2′ with all my weight on my right knee. So painful, but I was so happy to be in nature, in the water. Waited for the pain to subside, then stepped out and did some TaiChi and yoga (bad idea!) until I accepted my new condition. That was in early December.
Long story short, my knee is so much better with PT exercises RICE and time. But, I still live outside of best practices. My IT band, swelling in the hip is so painful when I walk.
I looked you up and realize, as I suspected, that my PT was not adequately addressing my problem.
I am grateful to have discovered your regimen. I’m starting today and not giving up. To act old, unhurried and slow, so at 73 I can act young again, that is my goal and my prayer.
Thank you!
Ann Clark
I am hopeful that your pain has subsided. Mine started out with little pain. But then i started the side steps with the bands. The next day i was in horrible pain and continue to have pain in my hip on and off. I have had this for over a month. I think I’m healing but its back with a fury the next day.
I’m wondering how long this typically lasts. I used to be a runner and when this happened, a few days of stretching would cure it. I too am 71 and unwilling to let this stop me. I play tennis doubles and today was excruciating. I’m icing now AGAIN CONSTANTLY!
How long might this take to heal?
Paulette Mason
I’ve been an athlete all my life and always moving. While I played tennis through the past couple of years and even during COVID, I had no issues. Then I started pickle ball in May of this yea and that was it, couldn’t move for weeks. Finally had it checked out and told it was IT Syndrome. My physical therapy sessions don’t seem to be addressing the issue at all. I’m absolutely in the dumps as I cannot not play some type of sport. At 73, I’m not giving up either. Just can’t believe that one day I was playing tennis and the next day, pickle ball did me in. Going to try these exercises as not doing these in PT at this time. Thank you for the encouragement, ladies!
Beo Benny
Great article Thanks!
Frank Oreste
This IT Band situation can be brutal if you don’t get after it. I took it for granted until about 1 year ago. I am a very active 70 year old (just turned). I play golf at a high level and I play often. I also was walking every day (3 mikes) and never did any stretching of any kind. Anyway, I had trouble with both my bands and went and received steroid shots. Within 2 weeks I was 100% back and still wasn’t smart enough to realize I needed to do stretches and exercises to maintain my bands.
Well, they both got bad again, especially the right band. I mean it was just a daily annoyance and I still refused to exercise or stretch. No particular reason either, just laziness and a lack of awareness. Well, one week ago the right band ripped. I could not tell you the pain I suffered but it lasted about 2 seconds max. The largest bruise on my right thigh that I have ever had, by far.
My advice is to pay attention to these IT BANDS. I am learning slowly just how important they are.