Illiotibial Band Syndrome (IT Band)

What is it?

The ITB is a broad band extending from the tensor fascia latae and gluteus muscles in the hip to the lateral side of the proximal tibia. The ITB is thought to be a hip and knee stabilizer. Excessive tensile stress on the ITB will create friction between the band and the lateral aspect of the femoral epicondyle as it crosses over it.


  • Poor training techniques             
  • Large Q angle
  • Sacroiliac joint dysfunction
  • Genu valgum  ( knock kneed)
  • Leg length discrepancies
  • Strength imbalances in the hip adductors
  • Excessive pronation


Prominent area of pain is the lateral side of the knee. Initially pain may only be present when running. As the syndrome progresses, pain may be felt when not running.


  • If caused by excessive pronation, consider a stability or motion control shoe with an insert.
  • Stretching, icing and massage of ITB may be helpful. Consider foam rollers for self-massage.
  • Orthopedists and Physical Therapists typically check leg length, strength and sacroiliac joint dysfunction.


  • Addaday Ultra Series
  • Superfeet Premium Insoles
  • Foam Rollers
  • Hydration & Nutrition (Nuun, GU Energy, Nathan)

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