A band of tissue extending from the outside of your knee to the outside of your hip is called the Iliotibial Band. If the Iliotibial Band becomes very tight it may start to rub against the outer edge of your thighbone causing a condition called Iliotibial (IT) Band Syndrome.
This is typically an overuse injury that may be triggered by pushing yourself too hard when walking, running or cycling. However, in some cases it is due to knee trauma or surgery which leaves the knee vulnerable to overuse injuries even during normal activity.
Iliotibial Band Syndrome differs from Patellofemoral Pain Syndrome as the latter affects the front of the knee whereas the former causes pain on the side.
What causes IT Band Syndrome?
If your Iliotibial Band becomes too tight it can create friction when you bend your knee. This causes your Iliotibial Band and a fluid-filled sac called a bursa to become swollen, causing pain on the outer part of your knee. Activities that involve repeatedly bending your knee, such as long-distance running, cycling or walking can all lead to Iliotibial Band Syndrome. It can also affect some people in the aftermath of knee surgery or because their anatomy predisposes them to the condition .
Symptoms of IT Band Syndrome
The characteristic symptom of Iliotibial Band Syndrome is a sharp pain on the outer edge of your knee just above the joint. In the early stages, the pain normally eases once you’ve warmed up, but over time exercising tends to worsen the pain.
You may also notice a clicking, popping or snapping sensation on the outside of your knee, as well as pain spreading out to the rest of your leg, redness, swelling or warmth on the outside of your knee, or an aching or burning sensation on the outside of your knee.
Who is at risk of IT Band Syndrome?
Long distance runners and cyclists can be particularly prone to IT Band Syndrome, particularly if using poor technique or training on the wrong type of surface. Certain physical traits also increase your risk of IT Band Syndrome, including different leg lengths, bowed legs, rotating your foot, ankle or whole leg inwards when you walk or run, weak hip muscles, glutes or abdominal muscles or arthritis of the knee. You may also develop the condition following knee trauma or surgery.
Diagnosing IT Band Syndrome
Your doctor will normally carry out a physical examination and ask about your symptoms and how they developed. You will normally only need an X-ray to rule out other possible causes of knee pain, such as a fracture.
Treatments for IT Band Syndrome
Iliotibial Band Syndrome will normally get better on its own with rest and some changes to your normal activities or training regime. You can take painkillers to relieve the pain and use an ice pack for 10-15 minutes at a time to relieve swelling on the outside of your knee. Never place ice directly against the skin, always use a towel or tea towel to wrap the ice pack.
A physiotherapist can recommend exercises to help strengthen your Iliotibial Band and leg muscles. They can also offer advice on the right kind of footwear or shoe inserts to wear and adjusting your training schedule to prevent a recurrence. Some people benefit from ultrasound or massage to help ease pain and swelling and can also be helpful in certain cases.
Preventing IT Band Syndrome
It is not always possible to prevent Iliotibial Band Syndrome, particularly if the causes are certain physical traits. However, there are some steps you can take to lower your risk of developing the condition.
- It is important whenever you exercise to have a proper warm up and cool down routine to prevent injuries.
- Don’t push yourself too hard or fast and make sure you are wearing the correct type of running shoes.
- It is advisable to run on flat surfaces and use a shorter running stride if you can.
- Exercises that stretch your IT band, hamstrings, hip and thigh muscles will help and you can also use a foam roller to loosen a tight Iliotibial Band.
Related Reading > Common Knee Injuries Linked to Summer Sports for more about knee injuries and their symptoms.
If you have been suffering with undiagnosed knee pain or have been diagnosed with IT Band Syndrome and would like to explore effective treatments with a specialist, please contact us for an initial consultation.
