Iliotibial (IT) Band Syndrome: Causes, Symptoms, Recovery Times, Treatment

In this video, Maryke explains what the IT band does and how it gets injured. She discusses the main causes of IT band syndrome, what treatments work best, and also what the typical recovery time for IT band syndrome is.
👉 These ITB straps may help to reduce pain while running and walking:
✅ Neo-G ITB strap: geni.us/1d7Ej
✅ UP ITB strap support: geni.us/ION6
This article explains how to use them: www.sports-injury-physio.com/...
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
📚 Chapters:
00:00:00 Introduction
00:01:16 Anatomy of the IT band
00:03:46 What does the IT band do?
00:05:19 IT band syndrome causes
00:10:26 IIiotibial band syndrome symptoms
00:13:21 IT band syndrome recovery time
00:13:51 IT band syndrome treatment
00:28:54 How we can help
👉Other videos you may find useful:
Exercises for IT band syndrome: • Exercises for Iliotibi...
Stretches for IT band syndrome: • Stretches for IT Band ...
Foam rolling IT band - Dos and don’ts: • Foam Roll IT Band Dos ...
Running with IT band syndrome, is it OK and how does it fit in with treatment?: • Top Tips For Running W...
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References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.
Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.
Balachandar, V., et al. (2019). "Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment." Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).
Barton, C. J., et al. (2016). "Running retraining to treat lower limb injuries: a mixed-methods study of current evidence synthesised with expert opinion." British Journal of Sports Medicine 50(9): 513-526.
Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.
Fetto, J., Leali, A. & Moroz, A. Evolution of the Koch model of the biomechanics of the hip: clinical perspective. J Orthop Sci 7, 724-730 (2002). doi.org/10.1007/s007760200130
Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport.
McKay, J., et al. (2020). "Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study." Journal of Orthopaedic Surgery and Research 15(1): 188.
Louw, Maryke, and Clare Deary. "The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners-A systematic review of the literature." Physical Therapy in Sport 15.1 (2014): 64-75.
Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.
Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.
👉Some links here are to places where you can buy something relevant to this video. If you do, we may get a small commission at no extra cost to you.

[@SportsInjuryPhysio]

You may find these straps can help: 1. geni.us/1d7Ej 2. geni.us/ION6 Here's part of an article I previously wrote explaining how it works: IT band straps/braces Some of my patients have found that using IT band straps or braces helped them. They work by changing how the IT band makes contact with the bone. For some people this can off-load the painful part and allow them to train pain-free. Are you causing more damage by using them? I usually advise people to see how they feel within the next 24 hours. If, when using the IT band support, they are pain-free during their run and their symptoms are no worse during the 24 hours after the run, they are very likely OK to use it. If, however, they find that their pain is significantly worse after their run or the next morning, I would say that they are better off not using the support.

[@MultiTama2]

If IT band stretches helped my condition, is it confirmed that it's ITB syndrome?

[@antidepressant11]

A passion, a seriousness, plus a genuine caring attitude. Oops I forgot....knowledge, skill and professionalism. And all the videos are so well structured and thorough. My vote goes to Mareka for best physiotherapist on the net.

[@SportsInjuryPhysio]

Thank you so much!

[@marie-annecody83]

Yes I think so too x

[@patrickliles4694]

I am so grateful as a runner for all 4 videos of yours on IT band syndrome that I watched. The expertise and detailed video explanations are incredibly useful and simply outstanding. Thank you!!

[@gordontan514]

This is an excellent video for physios who want to go into sports field! Really grateful to have a so experienced physio to share thoughts on this pathology !

[@gautamnagvekar9934]

The best video ever on ItSyndrome. Exceedingly excellent explaination.

[@MdAslam-pj2jo]

At present im having very acute pain and moving legs is very difficult. Im on pain killers , this my second day . Im happy to learn what you explained at length about the ITB syndrome. I cannot do any movement or stretches at present and hope my pain eases , so i can try the right exercises. I heartily thank you for all the knowledge you have imparted , which will be very helpful in future. Thank you and God bless you!

[@d-v-cez9152]

Hands down the best information about ITBS ever done and worth every second of my time 👍🏻😊❤️

[@SportsInjuryPhysio]

So glad!

[@ameenhassan3712]

Best informative video ABOUT IT BANDS 👍🏻👍🏻.. I’m suffering this IT band pain now .. just got diagnosed 3 days ago

[@mattbarnett3924]

Excellent video. Very informative

[@alhiker2683]

Thanks for sharing your knowledge and experience. I hike 12 - 20 km every weekend and lately have excruciating pain only when going downhill, I never have pain walking uphill or on flat ground. Will check your other videos!

[@jamiebinsbergen8540]

Great to see local content of this quality, thanks for sharing your wealth of knowledge !!

[@SportsInjuryPhysio]

You're welcome!

[@fruzsikemeny6884]

Thank you so much for this video. I’ve been struggling with this pain for over a month now. Will try to take care and heal as suggested.

[@SportsInjuryPhysio]

Glad it was helpful!

[@onetwobaker]

This video was more helpful than the two physios I’ve seen!! Thank you so much. Will be checking out the other videos now.

[@SportsInjuryPhysio]

Glad it was helpful!

[@its_ohhrite]

Bravo! Thank you for this video. Best info I have seen on ITBS all in one place. Camber in the road at the Myrtle Beach marathon got me. It has gotten much better, although it needs a bit more time to heal. Thank you again for this info as it has shed more light and insight on how I shall handle it.

[@SportsInjuryPhysio]

Glad it was helpful!

[@kathryncothern3433]

Excellent podcast!!! I figured out the causes of my ITB Syndrome issue and addressed them to relieve the irritation. If it flares up for X reasons, I know what to do. It's so much better than before. Excellent detailed explanation here! 😊

[@SportsInjuryPhysio]

Wonderful!

[@jethroff]

I can notice the outstanding quality of your videos and am extremely gratefull❤

[@SportsInjuryPhysio]

Thank you, you're welcome!

[@Virgil_Thrasher]

This video was absolutely amazing! I wish my physical therapists were as knowledgeable and well-versed in the science as you are.

[@SportsInjuryPhysio]

Glad it was helpful!

[@caitmelamed9832]

Thank you! I used to get ITB syndrome with long distance running but stopped running.. I started riding horses 2 years ago and have ITB syndrome again… Same leg too! Can’t escape it. I appreciate this content!! Time to do my stretches!

[@SportsInjuryPhysio]

Thanks for sharing!

[@ysteinborge4594]

I wish i watched our video sooner instead of all the shorter videos out there… so many good advices!

[@mattobrien4849]

This was super informative. Thanks!

[@SportsInjuryPhysio]

You're welcome!

[@tayl0r1000]

Very knowledgeable, not just another person making a video about something they read and know nothing about.

[@oscargurung2653]

Thank you so much ! This was super helpful, really appreciate it.

[@SportsInjuryPhysio]

Glad it was helpful!

[@beverlywalcott3154]

Thank you so much for your help hugely appreciated

[@SportsInjuryPhysio]

Happy to help

[@karenschaffer434]

very helpful and very well done. thank you!

[@SportsInjuryPhysio]

Glad it was helpful!

[@maniazad5498]

God bless you and your family

[@didactica9326]

Fabulous content! Thank you!

[@SportsInjuryPhysio]

Our pleasure!

[@Pablowatch]

Amazing video, thank you so much for info

[@SportsInjuryPhysio]

You're welcome!

[@user-qy5pc3gf6z]

Thank you so much for your video. Finally, I found out what caused my pain. I have had many combinations to my pain and IT band is one of them🙏

[@SportsInjuryPhysio]

You're welcome!

[@elibethguillen4361]

I started to have issues on my right side leg with my second pregnancy 16 years ago!!! Now both legs sides bothering me. Very painful sometimes. I’m so glad I found this videos and hopefully I can start my recovery or ease the pain. 🙏

[@SportsInjuryPhysio]

You got this!

[@Angelicacid123]

Amazing video. Thank you so much!!

[@SportsInjuryPhysio]

You're welcome!

[@kemoelsaeed3279]

Thank you, excellent explanation

[@SportsInjuryPhysio]

You are welcome!

[@adolfoaguilar1142]

Super helpful. Currently hiking the AT. My ankle had been hurting for almost 300 miles. I noticed the over pronation and now notice my hips drop hiking fast downhill. Also outside of knee was hurting at times in between. Taking a few days off, new shoes, stretching, and getting back at it. Will be more cautious and not going fast downhills. I was loving uphills due to no pain there. Thank you!

[@SportsInjuryPhysio]

Best of luck!

[@AnonymousOne1111]

Such an informative and detailed video! Thank you for putting this together. I feel so much more informed.

[@Joe-wt6eh]

Great informative video

[@SportsInjuryPhysio]

Glad you think so!

[@ellenellis5455]

I did not have a problem hearing you. I did hear a rooster or a cat. Can that be or was I hearing things? Excellent information! You are spot on with the 30 degree discomfort. My knee becomes aggravated at the 5 mile mark while hiking and primarily going down hill. Would always resolve after I sat and rested for a few hours. I'm soaking up all this information. I was in PT for this and she found weak glutes and tight hip flexors. My exercises are aligned with your suggestions which makes me feel great that I am on the right path. Unfortunately, I broke my tibia skiing so I'm dealing with the lack of strength as well. I'm so encouraged by your video. I can't thank you enough for the information.💯

[@SportsInjuryPhysio]

I'm glad you found it useful! Yes! The stupid roosters! 😆Each of our neighbors has at least 1 so there is no getting away from them.

[@diagonals792]

I am unlucky enough to have very severe swelling on my knee whenever i trigger ITBS. Ive watched a lot of videos on itbs and this is by far my favorite. Thank you!

[@SportsInjuryPhysio]

You're welcome!

[@AeoJx]

Very detailed and useful. Thank you. Here is short summary of the content 🙏👍 The speaker discusses Iliotibial (IT) band syndrome in detail, discussing its anatomy, causes, symptoms, treatment, and prevention. IT band syndrome is a common injury that affects runners and walkers, caused by the compressive forces put on the IT band by tight muscles attached to it. The symptoms of IT band syndrome include pain on the outer side of the knee, difficulty taking steps, and muscle imbalance. The speaker suggests that strengthening the glutes and stretching the muscles attached to the IT band can help alleviate symptoms, and mentions that anti-inflammatory medication can also be useful. They also discuss the importance of getting the pelvis and foot more stable and taking into consideration proper running form to prevent IT band syndrome. The speaker emphasizes that massage can be a temporary fix and that the cause of the tightness must be addressed to prevent it from coming back. They also introduce the topic of using IT band straps to offload pressure, but emphasize the need for testing for effectiveness and observing any potential pain and discomfort while using them. Overall, the speaker provides a comprehensive overview of IT band syndrome, including its anatomy, causes, symptoms, and treatment options. They discuss the importance of taking care of the body while engaging in physical activity and provide actionable advice on how to prevent and manage IT band syndrome.

[@SNIFFMYBADGER]

This video is exactly what I needed to see, I've been trying to figure out what on earth was causing my recent knee pain. I've been doing a 13 mile circuit around a reservoir frequently over the last 6 months. I never had an issue until a couple of weeks ago. I thought the camber I've repetitively been running on may cause an issue. Watching this has confirmed it. The circuit is also often quite wet and muddy, which means my feet often point in unatural positions to avoid slipping. I'm going to try running in the opposite direction next time and see if that helps. Thank you so much for this, it's been a very good education.

[@SportsInjuryPhysio]

You're welcome!

[@Meander2]

What an amazing woman

[@IS3000vato]

I learned about this issue when hiking downhill. I thought it was my age, but turned out to be weak glutes and overpronation from my low arches. Thank you for helping identify my problem! 🙏🏽👌🏽😎

[@SportsInjuryPhysio]

Thanks for sharing!

[@wilsonwray]

Bizarrely, a South African in England finding a South African physio in England to help with ITB issues. I'm going to give this advice a go as I am struggling to train for the Cateran Yomp woth the current knee pain. Thanks for the video.

[@SportsInjuryPhysio]

Best of luck!

[@simont6439]

Love your videos! Is pain only at the Gerdy Tubercle insertion (due running volume) but not higher up considered perhaps an early stage of ITBS? and does it (typically) have a different prognostic, better/worse, or different requirement for activity modification? I'm a forefoot-runner. Will go by feel. Just trying to understand if there are any particular concerns with it, since I found no description of this type anywhere.

[@SportsInjuryPhysio]

The research into ITBS has not gone far enough to be able to say what a prognosis is depending on what part hurts. It is typical for people to have different parts affected and in my experience it does not influence healing time - the more important factor that affects healing is how quickly you start doing the correct treatment and stop irritating it through running.

[@joyfuljaj]

wow, I had this several years ago. I'm not a serious runner, but I run and dance, and those activities don't necessarily work well together! At the time I ran in a particularly hilly area, so lots of downhill, and trying to run on the shoulder of the road (to be on the softer ground rather than asphalt and to avoid traffic), I'm sure I was uneven. It was amazing how bad the pain was; I was sure i had seriously injured myself. My doctor did a couple stabilization checks and assigned some PT exercises. The results were almost immediate. Now if I notice an issue, I focus on those exercises. I do a good bit of standing and mat pilates that include many of the stability exercises anyway. Currently I'm not running due to metatarsalgia - getting past that "aging" category is not fun!

[@eledhwenmare2403]

Thank you so much. I’m compensating for an arthritic knee and have to hike hilly property daily caring for livestock. The “good” knee is symptomatic ITBS. Sitting in a car is an agony and palpating is very painful. I’ve got a plan to fix now.

[@SportsInjuryPhysio]

See if you can use a stick to take some weight off your arthritic knee rather than make your other one work so hard - it can often make a bit difference.

[@clayton2500]

Did you fix it? I’m struggling with it too

[@default587]

You explained it really well, I was thinking to go to the phisio but I guess Ill wait. I got the injury doing a 10k trekking, the pain started with the 5k downhill, and I am pretty sure it was because of unadecuate shoes, since my trekking boots broke I used some urban boots. Its been 3 weeks and it has hurt less and less doing but still hurts a little, lets see what happens in a few weeks. Thank you!, Brilliant video!😊

[@SportsInjuryPhysio]

Thanks for sharing!

[@QuangNguyen-xc5fp]

Thank you for interesting video. Could you please make one more video to show where should we place electrodes of TENS unit to treat IT Band Syndrome.

[@SportsInjuryPhysio]

I don't find TENS a useful treatment for IT band syndrome so you would have to ask a different physio.

[@QuangNguyen-xc5fp]

@@SportsInjuryPhysio Thank you for your respond, could you show how to place TENS electrodes and current setting for muscles soreness recovery, especially quadricep muscles like rectus and vastus, and also calf

[@kimberlyspeed3556]

I have trouble walking up stairs not down. Other than that all your points are on with my situation.

[@SportsInjuryPhysio]

That's why I use the word "usually" so much - we are all different and our symptoms often don't fit exactly into the text book case.

[@449ste33]

Top drawer video yet again! Can I ask please: I experience a clicking and sometimes a snapping sensation on the outside of my knee when walking. I suspect a tight ITB. Would this be a likely cause please? Thank you very much for such amazing videos.

[@SportsInjuryPhysio]

It can be. It can also sometimes be the kneecap

[@kermitthefrogg123]

Does your knee also feel weak??

[@elmanabdullayev]

Thank you for the great video! I did MRI, it is ITB Syndrome, confirmed. You have mentioned cycling could be an issue, as I have replaced running with cycling. The pain comes with running only, (also with walking the stairs down) after couple of kilometers, though I do not feel any pain with cycling. I have done twice this week, 25 km and 20 km, no pain at all. I have not been running for a month now. Giving it a bit of rest. Only walking and cycling. Your view would be very much appreciated.

[@SportsInjuryPhysio]

The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours So, if cycling ticks these boxes, then continue with it.

[@arsenalfanatic0971]

I actually have more problems going up stairs/slopes than going down. Stepping upwards goes through that 30 deg phase where there's maximum tension repeatedly too much. It also pops out more on sissy squats than normal squats. I probably got it from training load increase too much, and running on the same side of the path too much. Thank you for this in depth video, it was useful to learn how the bursae work

[@SportsInjuryPhysio]

You're welcome!

[@ezekieltan969]

Thank you for the info. How do i know i am overtraining myself?

[@SportsInjuryPhysio]

Hi Ezekiel, This article of ours explains overtraining. Hope you find it helpful! www.sports-injury-physio.com/post/diagnose-treat-overtraining-syndrome

[@rebeccagrove3418]

This video has been so helpful! I've got ITB syndrome- over training by the looks of things. I've been going to physio and massages as I've got a half marathon next weekend. Unfortunately it's not getting better quickly and it's painful even when walking. My question is do I do the marathon next weekend or is it better to miss this one?

[@SportsInjuryPhysio]

IT band syndrome is not a "dangerous" injury in the sense that it can cause serious damage if you do it but it may take a lot of month more to heal if you really push it too much. So you have to decide if you miss the race and recover more quickly or you do the race and then miss out on several more months due to longer recovery.

[@rebeccagrove3418]

Thanks so much for the timely reply. Much appreciated.

[@maddysunshine4173]

I have tried all the exercises given by my physio, the pain subsides but again comes back of little speedy walk or run, n sometimes the pain is so bad it feels like my knee is locking

[@connie3312]

I loveall your ideos.Very informative. I have been having knee pain in my right leg.. and figure out what happened. But I did notice I cannot straighten my right leg when I am standing. If I straighten my leg while laying down it seems to straighten. I would like some info on that. Thank you so much.

[@SportsInjuryPhysio]

That's not really specific enough for me to be able to make a useful comment

[@connie3312]

@@SportsInjuryPhysio what else can I possibly say. I cannot straighten my right leg when standing. What can be the problem and what exercises would help that

[@isaacmurillo5031]

Great video! I was thinking my issue was the ITB until you said the pain is most always on the outside of the knee… mine is center, under and inside. My PT thinks it’s the ITB after first consultation. But after watching this video now I have my doubts. First experience with pin was after playing basketball one evening. I am active & fit, never had issues before. Mostly painful after physical activity - but haven’t done anything physically demanding for last month other than walking - still experiencing minor ache/pain. Any suggestions would be greatly appreciated!

[@SportsInjuryPhysio]

It sounds like you may have sprained your knee joint or injured something inside it as well - this could be in combination with ITB. The treatment for this is essentially the same regardless of what it is: 1. Let it calm down - sound like you are doing that by not doing aggravating sport 2. Build strength and control through exercises that does not increase your pain while doing them or in the 24 hours after doing them (slight discomfort is OK but significant increase above normal levels means you're irritating it further) Expect it to take about 3 months to get fully better and strong for return to sport - this is thumb suck but most mild knee injuries take this long - but of course you have to do rehab in that time - if you jump from just walking back into full sport it won't have the strength for it and likely reinjure. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@FortySummers]

can you make a video of proximal IT ban pain (on the hip area)

[@SportsInjuryPhysio]

I've added that to the list - but the treatment is very similar to gluteal tendinopathy so you may find some useful tips and advice in this playlist: kzbin.info/aero/PLkRW4ITRa6bDEJQx5Wr_MjWP2XecrI4Q2

[@ayanda.sikhosana]

Thank you so much for this. If I have ITB syndrome, do I need to stop running for a minimum of 6 weeks to recover fully regardless of whether I feel pain or not when I walk/run? Or do I judge based on whether or not I feel pain when running and I don’t have to take a break for 6 weeks?

[@SportsInjuryPhysio]

You base it on your symptoms. If you can run without pain and it doesn't cause you more pain after the run then it is usually OK. So play with intensity or like you say run/walk and see how that goes. But if it feels as if it is progressively getting worse or not improving then you may have to stop running.

[@gautamnagvekar9934]

@@SportsInjuryPhysio thank you

[@terriliggett544]

what are the chances it could be caused by a medial meniscus tear related to a fall? I also have a rotated hip so one hip hikes up during gait. It’s due to scoliosis, so a bit hard to retrain. I’m gong to try your exercises and stretches. Thank you for your time and efforts.

[@SportsInjuryPhysio]

If the pain started immediately after you had the fall that caused the medial meniscus tear, it could be possible that you bruised the outer knee joint or something in that area or it may be that you adapted your walking pattern and that caused strain, but it's not a common thing for medial meniscus injuries to cause ITB pain.

[@petergoodman7805]

My it band syndrome was caused by antibiotics (amoxicillin) prescribed for a chest infection

[@itsasam619]

Hi, I have it band syndrome due to overplaying basketball after the game my knee sored and for 2 weeks i've been icing on my knees now i can walk better but cannot straight my legs without a slight pain feeling, is it really part of the process and how long should i rest before start stretching and strengthening? thankyou

[@SportsInjuryPhysio]

It sounds as if you may be able to start with some gentle stretches and strength training but don't push into pain. It may be useful to still avoid that range of motion where you still feel pain so for example doing isometric wall sit squats where you just hold the position where it doesn't hurt. But always check how you feel in the hours after you do exercises - if you notice an increase in pain that is more than just a little uncomfortable then the exercises weren't right for it. Check out this playlist - there are specific videos about stretches and exercises for IT Band syndrome kzbin.info/aero/PLkRW4ITRa6bCB-xtb8QCy-DmEgnT5rozC

[@user-qe7il4bd5q]

Hello, thx in advance for any comments about this: I was diagnosed with ITBS 2 months after total knee replacement--no IT prob's before, now the pain is severe. How would the surgery relate to this?

[@SportsInjuryPhysio]

It is often to do with the size of the orthosis they put in or the angle the new knee works at.

[@rsw4460]

Hey I’m 22 and haven’t went to a doctor to get it checked up but usually gets better after with ice , icehot cream , would you recommend to get a compression sleeve for side of knee? Or does that make it worse

[@SportsInjuryPhysio]

Some people find compression straps useful but they don't work for everyone - you can test it and see - if it feels better during and after wearing it, then use it. But if you feel uncomfortable with it on OR your pain is worse after wearing it (check several hours later as well) then don't use it. We have more videos about exercises and treatment for ITB syndrome here: kzbin.info/aero/PLkRW4ITRa6bCB-xtb8QCy-DmEgnT5rozC

[@dhilips9472]

Hi. Thanks a ton for this video. This is the second time, I am noticing IT band pain when I did a 10km run. It had few elevations. I was ok till 7 km and later I wasn’t able to run due to the pain outside the knee. Previously I had few weeks when I was recovering from an ankle injury and while attempting a slow run, lot of pressure went into the other leg which causes pain in IT band area. So now your video educated me that it is IT band pain. I have my half marathon in another 5 days. Right now, there is no pain when I walk or do some workouts. But when I start to run, the pain starts. Any advice you can provide to complete the half marathon with some kind of temporary fix like band. ???

[@SportsInjuryPhysio]

OK, so step 1 is obviously to not run or do anything to annoy it until the race. You may find these straps can help: 1. geni.us/1d7Ej 2. geni.us/ION6 Here's part of an article I previously wrote explaining how it works: IT band straps/braces Some of my patients have found that using IT band straps or braces helped them. They work by changing how the IT band makes contact with the bone. For some people this can off-load the painful part and allow them to train pain-free. Are you causing more damage by using them? I usually advise people to see how they feel within the next 24 hours. If, when using the IT band support, they are pain-free during their run and their symptoms are no worse during the 24 hours after the run, they are very likely OK to use it. If, however, they find that their pain is significantly worse after their run or the next morning, I would say that they are better off not using the support.

[@dhilips9472]

@@SportsInjuryPhysio Thank you . Appreciate the advice.

[@zingzingerr]

Hi, did you find anything that helped you? I have a half marathon at the end of February and recently this has been happening to me during my runs.

[@michaelwolf8781]

My IT band issue lasts almost a year already. Sometimes I can’t lift up my leg when I am sitting in the car.

[@vickyetchells2094]

I have incredibly weak glutes and pronation of feet...I have orthotics for pronation, now I think I need to strengthen my glutes. All this came about after a botched hip surgery...resulting in removed muscle and leg length difference. I feel the pain at side of my knee and mostly up the thigh...this pain is so strong, it wakes me up every night and there seems nothing that can alleivate it at all. Do you think a massage gun plus glute exercises would help me? Thanks for any info you might give to me.

[@SportsInjuryPhysio]

It think you perhaps need to get it diagnosed properly first because the treatment advice needs to fit the injury. Your situation does not sound like a straight forward case of IT band syndrome and I would want to exclude other causes for lateral leg and knee pain like gluteal tendinpathy and/or bursitis. But if it is truly IT band syndrome , then a massage gun and glute exercises may help. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@tinaf.5546]

I have been diagnosed with Illiotibial Band Syndrome on my left side. However, I have excrutiating pain upon standing and taking the first step in my hip as well. My orthopedic surgeon also said that I have a little bursitis on the hip. I feel aching in my touchie when riding in the car. It's a horrible ache that after sitting more than 20 minutes makes me want to cry. What in the world is going is going on with this hip and knee plus the touchiie? Is it more than Illiotibial Band Syndrome/Bursitis? This condition has lasted much longer than necessary. I thought at first it was arthritis so I just decided to live with it till I realized after researching it was something else. Then I got diagnosed by my orthopedic surgeon a few months ago with the Illiotibial Band Syndrome.

[@SportsInjuryPhysio]

It is difficult to say without assessing you but it might be that you have gluteal tendinopathy (plus or minus bursitis) + ITB or it could be that actually your ITB pain is referred from something in your glutes. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you figure out via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@c2442l]

I have pain on palpation in the exact location and my doctor thinks it is ITBS. I have no pain walking or squatting, but a lot of pain in that specific location when I kneel.are those symptoms consistent with ITBS? I’m not sure what caused it as I am not a runner. I do some hiking (nothing extreme), walking and intermediate yoga. Could this be caused by certain yoga postures such as lotus, pigeon or othe positions that might involve rotation of knee joint?

[@SportsInjuryPhysio]

If it is only hurting when you kneel, it is much more likely to be your lateral meniscus or perhaps the joint in that area to be the problem. The ITB usually down not cause pain when you bend the knee more than 30 degrees.

[@thesupergreenjudy]

I was almost certain that I had ITB until you said that there is usually a painful spot and pain during running. It doesn't hurt while running, it mainly hurts when bending the knee and sitting down when bending the knee. It also hurts a lot when I come out of this position and stretch the leg forward while sitting. It subsides after a few seconds of stretching. But it's always there nagging in the background. It started when I started running as well which is another reason why I thought it was itb. Does a meniscus pain also show up as pain on the outside of the knee?

[@SportsInjuryPhysio]

Yes - that can be your lateral meniscus that is irritated (likely not torn but just irritated): kzbin.info/www/bejne/jZXCn4ioq9maZsk

[@sarojthapa8415]

Hello. I started having pain outside my right knee when I run. This began after I ran my first marathon. When I rest for 2 to 3 days, then pain is gone and there is no problem to walk or do normal activities. However, once I start running the pain comes back after 10 to 15 minutes of run. I have been stuck in this vicius cycle for almost 2 months and haven't been able to recover. Now I have decided to rest for a complete month hoping that I will recover. Any suggestion to what might have happened and how to heal it. Thanks a lot in advance man

[@SportsInjuryPhysio]

That does sound like ITB syndrome - overuse injuries after long distance races can be super stubborn to go away. It may also be useful to concentrate on giving slightly shorter and lighter steps when you go back to easing into running but I think a longer break sounds as if it may be useful. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call - my colleagues Steph, Dominic and Kevin will be best suited to help you with this. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

[@jackspradlin4183]

When I used to do incline situps by the 3rd time I would get soreness on lateral hip where it appears the IT band is, assuming it is too tight, what causes that tightness, can it be fixed ?

[@SportsInjuryPhysio]

I couldn't say without assessing you - to me it doesn't sound like something that is tight but rather something that gets overworked somehow.

[@AbhayMishra-md8sq]

Does it is always manifest whilst running? in my case running is alright, its mostly when doing squats or lunges and the pain is outside over the knee where the quad meets the knee, about an inch and a half above. my right leg is a bit short. the pain is on both knees around though...is this something else?

[@SportsInjuryPhysio]

That sounds like something else. Things I would check for as source of pain include kneecap and quadriceps tendon

[@Fargosportsmassage]

I need my glutes gets stronger …I got it. Thank you

[@mohammedkhan5521]

I’m currently suffering from this now, my entire left knee is swollen and I went hospital today and it was a complete waste of time as they said my knee is okay as they done an X ray and said nothing is wrong with the bones in my knee however I am in serious pain and the pain is so serious that it is affecting the back of my leg (the line where my leg bends) and the tendons there, my quad has also shut off completely for months now and I have lost alot of muscle in my left quad and I’m also getting really band pain in the the top part and side parts of my knee in the cartilage 😢

[@SportsInjuryPhysio]

What you are describing does not sound like IT band syndrome. It sounds more like an injury to something inside the knee. However, it may also be an inflammatory condition like gout - so, if your pain started without any real injury you can remember, then ask your GP to check if you don't perhaps have an inflammatory condition that needs treatment.

[@mohammedkhan5521]

@@SportsInjuryPhysio it is definitely It band syndrome because when I do glute exercises it I feel a temporary relief for time, when I first had it, I would buckle and my knee would lock because of the band maybe grinding against something in my outer knee, Also when I foam roll on my TFL I can feel the tightness and feel that it is over compensated for my glutes; however now, my knee is starting to click alot now recently

[@khaledkabalan9066]

I was diagnosed for ITB syndrome as well and it’s been almost a year. If it is a weakness of the glutes or a probation issue, then why does the pain flair up around the knee after cycling? I understand running, but pronation doesn’t matter when riding a bike

[@SportsInjuryPhysio]

With cycling it is most often to do with the bike set-up and sometimes with being overly tight. It can also be a case of simply overworking things with too much high resistance and ramping it up too quickly.

[@Joe-wt6eh]

I noticed you say it can't slip. However I get a slipping, flicking sensation over the bone when I bend the knee sometimes

[@SportsInjuryPhysio]

I've seen enough bodies to know that there are always exceptions to the rule. Some people's soft tissue is looser than others so perhaps yours do move a bit. But I would not worry about it too much - it is likely not what caused your injury and your knee will recover despite it.

[@ihssanemahfoudi590]

Is it possible to get it band syndrom by having long walks(the pain started after having about a 6 hours walk /no rest )+i have a bad habit of walking/ standing while my feet are on supination (inversion) and the pain usually keeps going after i stope movement

[@ihssanemahfoudi590]

I have led a sedentary life for few years so I'm pretty sure my glutes are not that strong aswell

[@SportsInjuryPhysio]

Any increase in activity can cause it, expecially if your standing habit is placing strain on the outer knee which it sounds as if it may be doing. So see if you can start by not standing like that and it should already improve.

[@billdandridge5168]

Could an IT Band issue have been caused by a blow to the outside of the thigh? I was in an accident where I was hit hard on the outside if the thigh 5 or so inches above my knee. At first just bruised and then a week or so later I was hitting some golf balls and had no popping or anything but in the last few swings I couldn’t shift my weight onto my front leg without pain on the outside of my knee. Could this be an IT Band issue??

[@SportsInjuryPhysio]

It could but it may also be lateral meniscus or just bruising of the outer joint. A physio will be able to assess this for you.

[@pault477]

curious - do you see TKR patients developing this more often than not.

[@SportsInjuryPhysio]

Not in the patients I've worked with.

[@user-ty1pl2qg5q]

please help me ,i got very hard ankle twist while running really fast to catch the ball ,i hit ball of foot to stone i got shock like feel inside leg after few days i m getting lot of swelling in ankle ,then my toes starts extension i used half of foot for walking because i can't use full, after a month i m getting knee , hip back neck pain one by one i consultant lot of ortho , neurologist,i done ls spine mri report is normal,but doctor say it's multiple pivd and physiotherapist say it's Patellofemoral or patellar tendon pain on knee it's always stiff 24h ,dull pain from year and my ankle joint pain for lot of month,still i have lit pain what causing my knee pain please help

[@SportsInjuryPhysio]

Please see our reply to your comment on our Patellar Tendinopathy video. kzbin.info/www/bejne/lZ-afqmtYredisk

[@vikaskshow]

I am having itb syndrome from last 5months.what should I do know

[@cilit2799]

My case a bit weird. I can playing tennis for 1 to 3 hours with no pain in the IT Band. I tried walking for 30min still not pain, but when i start run for 3 minute, the IT Band/outside the knee start to burn or pain. That's really weird, and i also dont have problem with cycling, only running.

[@SportsInjuryPhysio]

When you run, you repeat the same movement patter over and over. Whereas when you play tennis every step is different. It may be that your form is significantly worse when running or it may just be the number of same steps that it doesn't like. Walking can be pain free if the ITband is not very irritated. Also, running up steps is often pain free. If you wanted help with your rehab, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

[@Nurse_Nuggets]

Same here. Exercise is pain free, walking and playing is pain free. Mild jogging, like how we ran during wrestling practice or a full pace run causes lateral pain just outside my left knee within 50 feet.

[@justinescher7582]

Can Iliotibial (IT) Band Syndrome show no pain on the side of the knee, but pain on the side near the top of the outside knee cap?

[@SportsInjuryPhysio]

That sounds like a different injury - ITB syndrome is very much located over the side of the knee

[@Kiri_wa_doko_desu_ka]

I had an Achilles tendon injury and was given a Cam boot to wear for several weeks. I developed a huge amount of pain Left lateral knee and suddenly was unable to bear weight. Could the Cam boot and the fact it made my left leg "longer" than my right contribute to this new problem. My Sports Medicine Physician took an X-ray and said "you have runners knee"it will go away. If you want I can give you a steroid shot. The pelvis was definitely tilted and it was difficult to walk with the Cam boot.

[@SportsInjuryPhysio]

Yes, walking in a cam boot can cause all sorts of injuries and pains

[@inderkhaira4669]

pleas reply🙏 Is it possible becouse of gym?

[@SportsInjuryPhysio]

If you do exercises that involve repetitive flexion and extension of the knee, then I guess so but it is not a typical gym related injury.

[@inderkhaira4669]

@@SportsInjuryPhysio ok thnx I have pain outside my knee no anywhere else, and when i press that part its paining, and if i keep it warm with exercises it dicreases pain ,so is that it band syndrom.

[@paulhoulden]

and im here at 13 weeks, 29 year old male, 59kgs. sick of it all

[@weenuypokhrel2886]

😂

[@MultiTama2]

If IT band stretches helped my condition, is it confirmed that it's ITB syndrome?

[@SportsInjuryPhysio]

Not always but it is very likely.

[@arnoldarnold4474]

Mam i face a burning sensation only when running after 500m but i can able to squad 50 kg also i can do my leg day well no pain no issues but only when running the burning sensation is thr in the out of the knee will you please help me what to do i have my physical exam soon Love from India❤

[@SportsInjuryPhysio]

This video may help: kzbin.info/www/bejne/g5-4eX-mq86Sfdk 👉But you can also look at the IT Band rehab plan in the Exakt Health app: geni.us/SIP-KZbin ✅You can get 1 month free if you use my name as a discount code: MARYKE

[@Decent_foji47]

Mam I have facing this issue from 1 month After 1 week I will have my physical for Indian army which is 5km long . Plz give some tips to overcome my knee pain 🙏🙏🙏and I continue my running 🏃‍♀️🙏🙏 Help 🙏

[@SportsInjuryPhysio]

I can't provide any useful advice without knowing all the details about your case and assessing you. Go and see a physio asap - they will be able to provide advice that is right for you.

[@blueocean1997]

Great video but there is echo. It sounds like you are in the bathroom.

[@1CONSOLIDATED]

IT WOULD BE HELPFUL IF YOU WOULD INCREASE THE VOLUME AND QUALITY OF YOUR AUDIO. THE PRINTED WORDS ARE HELPFUL BUT DISTRACTING FROM THE PRESENTATIO,

[@lizm4557]

My volume is all the way up and your nice gentle voice is hard to hear.

[@SportsInjuryPhysio]

Oh wow, my voice has never been described as gentle before! 😂Thank you for the feedback - I will try to adjust the volume going forward. It sometimes helps if you plug in earphones as that can increase the sound quality.

[@Sealust50]

E X C E L L E NT !!!!!!!!

[@julie99nl]

Anyone else watching this with headphones on and hearing a rooster crowing??

[@SportsInjuryPhysio]

🙈Oh that will be the chickens 🐔from our neighbours at that time...who insisted on living under our house...they kept going from 3am to 12 at night 🥱!...added that to the checklist for things to avoid when renting new places

[@maddysunshine4173]

Hmmm all I understand there is no cure

[@SportsInjuryPhysio]

How do you understand that? If you mean there is no quick fix or pill you can take, then I agree but of course it can get better and heal - it just needs time + correct load management + correct exercises and then very slow return to sport.

[@Canes33]

My IT bands hurt from the side of my upper knee to my hip. Hurst worse in the side of the thigh. Do you have any suggestions?

[@SportsInjuryPhysio]

Massage may be useful - but not digging in and super painful massage - go for relaxing and gentle because it is a super painful area to massage in the first place

[@DrivenHoliday-qb9ek]

Amazing video. Thank you!

[@SportsInjuryPhysio]

You're welcome! And thank you for your support.