The iliotibial band (or ITB for short) is a wide band like tendon. It originates at the hip, passes down the outside of the thigh and attaches at the upper outside of the shin bone (the tibia) just beyond the knee. The Iliotibial band runs over the lateral femoral epicondyle which is a bony mound on the outer aspect of the knee, and it is susceptible to friction at this point. At 20-30 degrees of knee flexion (bending) friction is at it maximum. This degree of flexion corresponds to the angle of the knee as the foot contacts the ground when running and therefore repetitive friction is common amongst runners. Individuals who have bow legs (genu varum), and individuals with feet that over pronate (flatten/roll inwards) when running are more susceptible to iliotibial band syndrome.
ITB syndrome symptoms
- Pain located on the outside of knee 2 cm above line of joint
- Pain increased when running, even more so when running downhill
- Pain at maximum with knee flexed (bent) to 20-30 degrees
- Pain increased by pressing into area of pain and bending and straightening the leg
ITB syndrome self help
- Rest and cessation of activities that exacerbate pain i.e. running, downhill running
- Ice therapy to reduce inflammation
- Stretching of iliotibial band
- Self massage using large foam roller
ITB Syndrome treatment
- Stretching and assisted stretching (MET) of iliotibial band
- Deep tissue massage and specialised myofascial release to reduce iliotibial band tension
- Prescription of correct stretching technique
- Prescription of orthotics or an exercises to rectify over pronation of feet
For details of where to we offer appointments click here.
Tags: knee pain, lateral knee pain
