Iliotibial Band Syndrome, Explained

The Iliotibial Band (or IT Band) is a dense track of fascia that originates at the hip and inserts into the lateral knee.

The primary purpose of this piece of tissue is to generate stability for the knee. IT Band Syndrome (ITBS) occurs when there is excessive friction between the ITB and the tibia (knee). This injury is common in activities with repetitive knee flexion, like running and cycling.

Physical therapy and chiropractic, along with ongoing home care such as stretching and exercise, can reduce pain and help the body heal.

What causes IT Band Syndrome?

• Poor training or improper sneakers

• Over pronation in stance phase of running gait

• Excessive anterior or posterior pelvic tilt

• Genu varum (bow legs)

IT Band Syndrome Pain Relief with Stretching

Figure 4 Stretch

1. Lay on your back with your knees bent

2. Cross right leg over left thigh

3. Reach behind the left thigh and pull towards the chest

4. Hold for 30s and repeat on the other side

90/90 Stretch

1. Sit tall on the ground

2. Take your right leg out in front you into a 90 degree angle

3. Take your left knee out behind you in a 90 degree angle

4. Hold for 30s and repeat on the other side

Pigeon Stretch

1. Sit with right leg in front of you with you shin parallel with your pelvis

2. Extend the left leg straight backwards

3. Fold the chest over the right shin

4. Hold for 30s and repeat on the other side

Pain Relief with Exercise

Bridges:

1. Lay on back with your knees bent and feet flat on the floor

2. Lift the hips up the ceiling by squeezing your glutes

3. Repeat for 2 sets of 20 reps

Side-lying abduction:

1. Lay on your right side

2. Bend the bottom knee and straighten the top knee

3. Lift the left leg up 6 inches and back down

4. Repeat for 30 reps

Clam shells:

1. Lay on your right side

2. Bend both knees and stack your feet on top of one another

3. Keeping the feet together, lift the top left knee up by using your glutes

4. Repeat for 30 reps