Iliotibial Band Syndrome

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Iliotibial band syndrome occurs when the iliotibial band (IT band) gets irritated or inflamed from rubbing against the hip or knee bones. The IT band is a thick, fibrous sheath that runs from the hip to the knee on the outside of the thigh. When it becomes to tight or inflamed, it can more easily rub against the knee and hip bones, causing pain. Iliotibial band syndrome can occur in one or both knees.  

• Hip pain 
• Knee pain
• Clicking sensations/sounds in the outer side of the knee (pop/snap/click)
• Warmth or redness on the outside of the knee
• In early stages, pain occurs only during physical activity. In later stages, pain can be felt even at rest and feels more sharp

Consider seeing a doctor if pain persists despite several weeks or rest and at-home therapy

• Maintain proper posture and form when training 
• Stretch before and after training
• Forward-folding IT stretch 
• Standing hip flexor stretch 
• Standing hip abduction stretch 
• Clamshells stretch 
• Gluteal stretch 

• Rest 
• Over-the-counter pain relievers (e.g. ibuprofen)