Iliotibial Band Syndrome

Iliotibial Band Syndrome (ITBS) is one of the leading causes of lateral knee pain on the outer side of the knee, which can radiate up the thigh.

It is also known as Iliotibial Friction Syndrome, ITB syndrome or ITBS and is often misdiagnosed as Runners Knee. It is a common cause of running knee pain, frequently affecting long distance runners.

The Iliotibial Band (ITB) is a thick band of fibrous tissue that runs down the outside of your leg from your pelvis to your knee. Some of the buttock and hip muscles attach to it, and the ITB co-ordinates how these muscles work and stabilises the leg.

Here we will look at the causes, symptoms, treatment options, and prevention strategies for Iliotibial Band Syndrome.

Causes of ITB Syndrome

Iliotibial Band Syndrome is a common causes of lateral knee pain, especially with runners.
Iliotibial Band Syndrome is a common causes of lateral knee pain, especially with runners.

Iliotibial Band Syndrome develops when the ITB gets irritated and inflamed due to friction. This most commonly happens on the outer side of the knee.

As the leg bends and straightens, the Iliotibial Band glides over a bony lump on the side of the knee that sticks out slightly, the lateral epicondyle.  A bursa (small fluid filled sac) sits between the ITB and the bone to allow smooth, gliding movements, but if there is too much friction, the Iliotibial Band gets irritated. When it is irritated, friction from walking and running can cause inflammation and pain to develop.

Inflammation of the ITB usually occurs from overuse and is most commonly seen in runners, especially long distance runners. Certain factors can make you more prone to developing Iliotibial Band Friction Syndrome:

1) Muscle Tightness: Tightness in the leg muscles and the Iliotibial Band itself increases the friction on the ITB. Visit the knee stretches section for simple tests to see if your muscles are tight

2) Muscle Weakness: Weakness in the buttock muscles (glutes) puts more strain on the Iliotibial Band, increasing your chances of developing Iliotibial Band Syndrome

3) Flat Feet: If you have flat feet (dropped foot arches) it slightly changes the angle of the leg, putting more friction through the Iliotibial Band

Excessive running is a common cause of Iliotibial Band Syndrome

4) Excessive long distance or hill running: Overuse can also lead to Iliotibial band syndrome due to repetitive friction. Hill running puts even more tension through the ITB

5) Running on a sloped surface: Lots of running surfaces e.g. roads and running tracks are slightly banked. The foot position on the lower leg causes the Iliotibial band to be stretched

6) Sudden increase in activity: Someone who rapidly increases their training is at risk of developing Iliotibial Band Syndrome due to the sudden increase in friction at the knee

7) Leg Length Discrepancy: If one leg is slightly shorter than the other it puts more strain on the Iliotibial Band

8) Bow legs: The curved nature of bow legs means there is a larger than normal space between the knees. This puts extra stretch on the Iliotibial Band

Symptoms of ITBS

The main symptoms of Iliotibial Band Syndrome are:

1) Lateral Knee Pain: pain over the outer side of the knee, especially when the heel strikes the floor. The pain is worse with running and stairs, especially when going down. It may also hurt to bend and straighten the knee.

2) Swelling: at the site of discomfort from inflammation or thickening of the Iliotibial band

3) Popping/Snapping sensation: this can occur when you bend the knee

Iliotibial Band Syndrome Treatment

As with any overuse injury, it is really important to work out what caused the Iliotibial band to become inflamed in the first place. A physical therapist/sports injury specialist should be able to assess this for you. It can take several weeks/months to recover fully from Iliotibial Band Syndrome.

Short Term Treatment

The initial aim of treatment is to reduce the inflammation. This is most effectively done using:

1) Rest: It is important to give the ITB time to heal so aggravating activities should be avoided. It’s not that you would cause major damage if you kept training, but you will significantly slow down your recovery. This is one of those times when the mantra “No pain, no gain” does NOT apply! Visit the Rest it Right section for guidance on the how to rest, but remember in this case, if an activity hurts, stop doing it!

Ice can help reduce the inflammation associated with ITBS

2) Ice: Ice therapy can be used to help reduce inflammation, but only when used correctly. Visit the Ice Treatment section to find out how to get the maximum benefit from using ice and the ice wrap section for the best ways to apply ice

3) Anti-inflammatories: Medications such as ibuprofen can be helpful in reducing pain and inflammation with ITB syndrome

4) Change Your Sport: If your symptoms are aggravated by running, you might find that switching to activities like swimming or cycling allow you to keep exercising without aggravating the Iliotibial Band.

Longer Term Treatment

Long term treatment aims to address the cause of the Iliotibial Band Syndrome and may include:

1) Strengthening Exercises:  Strengthening the glutes, quads and hamstrings improves how the hip and knee function which reduces the friction on the Iliotibial Band. Visit the knee strengthening section for exercises that will help

2) Stretching Exercises:  Stretching the quads, hamstrings and ITB also helps reduce the friction at the knee. Visit the stretches section to see if tight muscles is likely contributing to your Iliotibial Band Syndrome

Knee straps help take the tension and friction off the Iliotibial Ban

3) Knee Straps: Wearing a brace that straps around the top of the knee directs forces away from the Iliotibial band so can be very helpful to reduce irritation when running. Visit the knee strap section to see what your options are

4) Taping: Taping can also be used to reduce the forces going through the ITB – see you physical therapist/ sports injury specialist for more information

5) Massage: Deep tissue massage to the Iliotibial Band can reduce tightness, but it can be quite painful

16) Injections: If other treatments have failed, a cortisone injection can be given to help reduce pain and inflammation. However it should always be accompanied by strengthening and stretching exercises to ensure the problem doesn’t return

7) Orthotics: Special insoles can be worn in your shoes to correct poor foot positions such as flat feet. See an orthotist for a full assessment and advice

8) Surgery: This is extremely rare and is only considered if all other treatments have failed. It is done arthroscopically (keyhole surgery) and aims to break down any scarring in the tissues and if necessary lengthen the Iliotibial band to reduce the friction at the knee.

Preventing Iliotibial Band Syndrome

The most common cause of Iliotibial Band Syndrome is running. In order to prevent ITB syndrome from developing or recurring runners should ensure they:

1) Warm up and cool down properly: including stretching. Visit the stretching section for guidance on how to stretch effectively: most people don’t stretch properly.

2) Wear good running shoes

3) Wear orthotics if required: to correct any abnormal foot positions or leg length discrepancies

4) Avoid training errors: such as avoiding running in the same direction on banked surfaces and slowly increasing distances.

There are a number of other causes of lateral knee pain as well as Iliotibial Band syndrome. If this doesn’t sound quite like your problem, visit the knee pain diagnosis section for help working out what is wrong with your leg.

Go to Common Knee Conditions or Homepage

Your Comments

Share your knee pain experiences with others, whether it be ideas, top tips, things that worked well for you, problems you've had etc.......
Check out our book - Knee Arthritis: Take Back Control. Available in paperback or on Kindle

All the info you need, in our new book
Find out more

Read Reviews/ Buy Now


See Also

Other common causes of pain

Knee Braces: Would they help?

How can I strengthen my leg?

Test your flexibility - would stretching help you?

Search This Site

Visitor Comments

“This is one of the best self-help & info sites of any medical condition I've ever seen. Excellent work.” Amy, UK

"Your site and exercises have been a lifesaver! The explanations are so clear.  Thanks for your help and excellent work."  Claire, US

"I'm an RN. This is really useful, easy to understand info."
Jan, US

“Thanks to Lots of improvement after just two days.” Suresh, India

"This is the best self-help site I have ever seen for knee pain. It is very difficult to find such a comprehensive volume of information on one site without being advised to "Just purchase this product!" Many, many thanks" Jennifer, US

"Superb site, many thanks, so much helpful content especially the targeted strengthening exercises for me.” Gerri, UK

“Thank you so much, your response makes so much sense. Thank you again for your time in answering my questions.” Cynthia, US

"Your website is a gold mine, thank you very much."
Gavril, Denmark

"Thank you for this website and all the information, especially the videos. I suffer from knee stiffness and pain when standing and now I have some exercises I can do - thanks to you." Claire, US

"I LOVE your website. Out of all the others, yours is so informational and easy to read." Michelle, US

"This is the best site dealing with knee problems that I have come across. I will be putting the stretches and exercises into practise. Thank you!"
Margaret, S. Africa

"The information given by you is fabulous. Thank you." Nihal, India

"Your site is excellent! It covers everything you need to know about knee pain and it's treatment in an easy to understand format. Thanks!" Linda, US

"Brilliant website - highly recommended! And as nurse (25yrs exp) its written expertly and is very explanatory and easy to understand. Thank you!" Jo, UK