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IlioTibial (IT) Band Friction Syndrome
The Iliotibial band, or IT band, is a structure located on the outer side of the leg from the hip to the knee. It is a
condition common to runners and is caused by IT band tendons rubbing against bony prominences of the hip and knee.
The rubbing causes irritation, pain and inflammation. Most commonly it causes a dull to sharp pain on the outside of
the knee. It may cause a snapping sensation in the outer hip area. Initially, pain is usually aggravated by cycling or
running up or down hills. As it progresses the pain will occur during all training activities. It significantly interferes with
hill workouts and sprints. After long running sessions, an athlete may feel pain in the groin area as the tight IT band
causes increased strain on the adductor muscle.
IT band syndrome is caused by:
1. Biomechanical imbalance or overuse.
2. Repetitive running on canted roads.
3. A leg length discrepancy.
4. Low back and hamstring tightness.
5. IT band tightness and overuse.
Treatment includes:
1. Rest, ice, massage and stretching. (see below)
2. Identify and correct any contributing biomechanical factors.
3. Correct Leg length discrepancies and ankle over-pronation with orthotics.
4. Have a professional evaluate your gait to make appropriate corrections.
5. A daily program of stretching to improve flexibility.
6. Massage therapy to stretch and loosen any adhesions or scar tissue.
Scar tissue and adhesions develop with chronic IT band syndrome.
7. Improve any muscle imbalances with a strengthening program.
As you recover you will need to make appropriate adjustments in your training.
1. Decrease the volume and intensity of your training.
2. Avoid hill workouts, running on canted roads.
3. Deep-water pool running will allow you to maintain your aerobic conditioning without aggravating your injury.
The best way to prevent IT Band Friction Syndrome is to include a regular program of stretching and strengthening
into your training program. Avoid running on canted roads and replace worn out shoes often.
