Table of ContentsView AllTable of ContentsSymptomsCausesDiagnosisTreatmentPreventionWhen To See a Healthcare ProviderFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

Symptoms

Causes

Diagnosis

Treatment

Prevention

When To See a Healthcare Provider

Frequently Asked Questions

Iliotibial(IT) band syndrome causes pain on the ouside of your knee or hip. It most commonly occurs from overuse or an injury. Faultybiomechanics, or when parts of the body are not properly aligned, can also contribute. With more severe injuries, an IT band can tear.

The IT band is a strong band of tissue that starts at the hip and runs along the outer thigh. It attaches on the outside of the shin bone, ortibia, just below theknee joint. The band works with your thigh muscles to provide stability to the outside of the knee during movement.

This article will explain the symptoms and causes of IT band syndrome. It will also help you to learn the options for IT band treatment and when to see your healthcare provider for a diagnosis.

Verywell / Alexandra Gordon

Causes of IT Band Syndrome.

Symptoms of IT Band Syndrome

The symptoms of a tight IT band may include:

Over time, the IT band pain may become constant and sharp. As the pain becomes more severe, swelling on the outside of the knee may occur.

What Causes IT Band Syndrome?

IT band syndrome is most commonly seen in runners, but it can also impact cyclists, competitive rowers, those who play sports like soccer or basketball, and those who are new to working out.It often occurs in endurance athletes (like long-distance runners) or from certain exercises and workout practices.

The IT band may get irritated from rubbing up against bone while it is stretched. It can also occur if the hip or knee bursa, which is a fluid-filled sac that helps with movement, becomes swollen.

Causes may include:

IT Band TearsExcessive stress on the IT band, such as from a forceful fall, may cause an IT band to tear. This may lead to a painful tearing sensation after impact and may occur along with knee injuries, such as a dislocated kneecap or rupturedanterior cruciate ligament (ACL).Treatment will depend on the severity of the injuries and recovery time may take several months.

IT Band Tears

Excessive stress on the IT band, such as from a forceful fall, may cause an IT band to tear. This may lead to a painful tearing sensation after impact and may occur along with knee injuries, such as a dislocated kneecap or rupturedanterior cruciate ligament (ACL).Treatment will depend on the severity of the injuries and recovery time may take several months.

How Is IT Band Syndrome Diagnosed?

To diagnose IT band syndrome, your healthcare provider will take a detailed medical history. They will ask you questions about the location of your pain, how long you’ve had symptoms, as well as what tends to make the pain better or worse.

Your healthcare provider will also give you a physical exam. They may do tests that check for pain in specific areas to confirm your diagnosis. Tests may include:

Your healthcare provider may also have you do imaging tests, like anX-ray, which checks for bone and joint issues or breaks, ormagnetic resonance imaging(MRI), which checks for ligament and joint injuries.

To diagnose IT band syndrome, your healthcare provider will take a detailed medical history and do a physical examination. Rarely, imaging, like an X-ray, is required to confirm a diagnosis of IT syndrome.

Other Potential Diagnoses

Other diagnoses your healthcare provider may consider include:

Treating IT Band Syndrome

Treating IT band syndrome may include at-home remedies, as well as medication, physical therapy, and in some cases, surgery.

R.I.C.E. Protocol

TheR.I.C.E. protocolcan be a helpful step to relieve pain from an IT band injury.

Medication

Your healthcare provider may recommend taking anonsteroidal anti-inflammatory (NSAID), such as Advil (ibuprofen) to help with pain.

They may also suggest steroid injections to help with pain and inflammation. This treatment may be considered if a person continues to have pain even after trying the R.I.C.E. method and taking an NSAID.

Physical Therapy

When your pain and inflammation improves, you can begin physical therapy. A physical therapist will use different methods to boost leg strength, mobility, and flexibility.

They’re also likely to recommend IT band stretches and other exercises that, under a healthcare provider’s supervision, you can do to strengthen your IT band and condition other muscles in the hips and legs.

What to Expect From Physical Therapy

Surgery

Surgery is rarely required to treat IT band syndrome. It’s usually only recommended if pain continues after at least six months of trying physical therapy, medications, and the R.I.C.E. method.

How Do I Prevent IT Band Pain?

It’s important to see your healthcare provider for any knee pain that is severe, worsening, or lasts for more than a few weeks. In addition to knee pain, seek immediate medical care if you:

Summary

IT band syndrome can cause symptoms such as knee, thigh, and hip pain that may also burn or ache. The pain may worsen over time and lead to swelling.

Treatment may include the R.I.C.E. method, medications, physical therapy, and possibly surgery.

IT band pain may improve if you reduce your activity, stretch, and take an NSAID. In order to prevent this pain from coming back, it’s important to figure out what caused it. Be sure to speak with your healthcare provider about other treatment options if your IT band pain continues.

Frequently Asked QuestionsIt’s very common among people who are physically active. IT band syndrome is responsible for 22% of all lower leg injuries in athletes.Learn MoreCommon Types of Sports InjuriesThis depends on many factors, but some people recover within two to eight weeks after resting, stretching, and taking medications.There are lots of ways to stretch the iliotibial band. This simple standing stretch has been found to be especially effective:Cross your left leg behind the right, with the hip turned out.Raise both arms straight overhead and grasp your hands together.Lean toward your right until you feel a stretch along the outside of your left thigh.Hold for a count of 15; repeat three times, then switch sides.Learn MoreThe Sidelying Iliotibial Band StretchThere’s no one-size-fits-all recommendation for shoes. However, it may be a good idea to see a podiatrist (foot and lower leg specialist) who can figure out what’s contributing to your IT band syndrome. They can prescribe a custom shoe insert that may help.Learn MoreWhat You Need to Know About Foot Orthotics

It’s very common among people who are physically active. IT band syndrome is responsible for 22% of all lower leg injuries in athletes.Learn MoreCommon Types of Sports Injuries

It’s very common among people who are physically active. IT band syndrome is responsible for 22% of all lower leg injuries in athletes.

Learn MoreCommon Types of Sports Injuries

This depends on many factors, but some people recover within two to eight weeks after resting, stretching, and taking medications.

There are lots of ways to stretch the iliotibial band. This simple standing stretch has been found to be especially effective:Cross your left leg behind the right, with the hip turned out.Raise both arms straight overhead and grasp your hands together.Lean toward your right until you feel a stretch along the outside of your left thigh.Hold for a count of 15; repeat three times, then switch sides.Learn MoreThe Sidelying Iliotibial Band Stretch

There are lots of ways to stretch the iliotibial band. This simple standing stretch has been found to be especially effective:Cross your left leg behind the right, with the hip turned out.Raise both arms straight overhead and grasp your hands together.Lean toward your right until you feel a stretch along the outside of your left thigh.Hold for a count of 15; repeat three times, then switch sides.

There are lots of ways to stretch the iliotibial band. This simple standing stretch has been found to be especially effective:

Learn MoreThe Sidelying Iliotibial Band Stretch

There’s no one-size-fits-all recommendation for shoes. However, it may be a good idea to see a podiatrist (foot and lower leg specialist) who can figure out what’s contributing to your IT band syndrome. They can prescribe a custom shoe insert that may help.Learn MoreWhat You Need to Know About Foot Orthotics

There’s no one-size-fits-all recommendation for shoes. However, it may be a good idea to see a podiatrist (foot and lower leg specialist) who can figure out what’s contributing to your IT band syndrome. They can prescribe a custom shoe insert that may help.

Learn MoreWhat You Need to Know About Foot Orthotics

15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.Iliotibial Band (IT Band) Syndrome.Cedars Sinai.Iliotibial band syndrome.MedlinePlus.Iliotibial band syndrome - aftercare.Mansour R, Yoong P, McKean D, Teh JL.The iliotibial band in acute knee trauma: patterns of injury on MR imaging.Skeletal Radiol. 2014;43(10):1369-1375. doi:10.1007/s00256-014-1918-2Physiopedia.Ober’s test.Physiopedia.Noble’s test.Physiopedia.Popliteus tendinopathy.Salt Lake Regional Medical Center.Is your knee pain due to iliotibial band syndrome?American Academy of Orthopaedic Surgeons.Hip Conditioning Program.Pierce TP, Mease SJ, Issa K, Festa A, McInerney VK, Scillia AJ.Iliotibial band lengthening: an arthroscopic surgical technique.Arthrosc Tech. 2017;6(3):e785–e789. doi:10.1016/j.eats.2017.02.010Mountainstate Orthopedic Associates.How long should you wait to see a doctor for knee pain?National Academy of Sports Medicine.IT band syndrome exercises: reduce risk factors and symptoms.Beals C, Flanigan D.A review of treatments for iliotibial band syndrome in the athletic population.J Sports Med (Hindawi Publ Corp). 2013;2013:367169. doi:10.1155/2013/367169Pepper TM, Brismée JM, Sizer PS Jr, Kapila J, Seeber GH, Huggins CA,et al.The Immediate Effects of Foam Rolling and Stretching on Iliotibial Band Stiffness: A Randomized Controlled Trial.Int J Sports Phys Ther. 2021 Jun 1;16(3):651-661. doi:10.26603/001c.23606.Dodelin D, Tourny C, Menez C, et al.Reduction of foot overpronation to improve iliotibial band syndrome in runners: a case study.Clin Res Foot Ankle.2018. 6(2):272. doi:10.4172/2329-910X.1000272

15 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.Iliotibial Band (IT Band) Syndrome.Cedars Sinai.Iliotibial band syndrome.MedlinePlus.Iliotibial band syndrome - aftercare.Mansour R, Yoong P, McKean D, Teh JL.The iliotibial band in acute knee trauma: patterns of injury on MR imaging.Skeletal Radiol. 2014;43(10):1369-1375. doi:10.1007/s00256-014-1918-2Physiopedia.Ober’s test.Physiopedia.Noble’s test.Physiopedia.Popliteus tendinopathy.Salt Lake Regional Medical Center.Is your knee pain due to iliotibial band syndrome?American Academy of Orthopaedic Surgeons.Hip Conditioning Program.Pierce TP, Mease SJ, Issa K, Festa A, McInerney VK, Scillia AJ.Iliotibial band lengthening: an arthroscopic surgical technique.Arthrosc Tech. 2017;6(3):e785–e789. doi:10.1016/j.eats.2017.02.010Mountainstate Orthopedic Associates.How long should you wait to see a doctor for knee pain?National Academy of Sports Medicine.IT band syndrome exercises: reduce risk factors and symptoms.Beals C, Flanigan D.A review of treatments for iliotibial band syndrome in the athletic population.J Sports Med (Hindawi Publ Corp). 2013;2013:367169. doi:10.1155/2013/367169Pepper TM, Brismée JM, Sizer PS Jr, Kapila J, Seeber GH, Huggins CA,et al.The Immediate Effects of Foam Rolling and Stretching on Iliotibial Band Stiffness: A Randomized Controlled Trial.Int J Sports Phys Ther. 2021 Jun 1;16(3):651-661. doi:10.26603/001c.23606.Dodelin D, Tourny C, Menez C, et al.Reduction of foot overpronation to improve iliotibial band syndrome in runners: a case study.Clin Res Foot Ankle.2018. 6(2):272. doi:10.4172/2329-910X.1000272

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Hospital for Special Surgery.Iliotibial Band (IT Band) Syndrome.Cedars Sinai.Iliotibial band syndrome.MedlinePlus.Iliotibial band syndrome - aftercare.Mansour R, Yoong P, McKean D, Teh JL.The iliotibial band in acute knee trauma: patterns of injury on MR imaging.Skeletal Radiol. 2014;43(10):1369-1375. doi:10.1007/s00256-014-1918-2Physiopedia.Ober’s test.Physiopedia.Noble’s test.Physiopedia.Popliteus tendinopathy.Salt Lake Regional Medical Center.Is your knee pain due to iliotibial band syndrome?American Academy of Orthopaedic Surgeons.Hip Conditioning Program.Pierce TP, Mease SJ, Issa K, Festa A, McInerney VK, Scillia AJ.Iliotibial band lengthening: an arthroscopic surgical technique.Arthrosc Tech. 2017;6(3):e785–e789. doi:10.1016/j.eats.2017.02.010Mountainstate Orthopedic Associates.How long should you wait to see a doctor for knee pain?National Academy of Sports Medicine.IT band syndrome exercises: reduce risk factors and symptoms.Beals C, Flanigan D.A review of treatments for iliotibial band syndrome in the athletic population.J Sports Med (Hindawi Publ Corp). 2013;2013:367169. doi:10.1155/2013/367169Pepper TM, Brismée JM, Sizer PS Jr, Kapila J, Seeber GH, Huggins CA,et al.The Immediate Effects of Foam Rolling and Stretching on Iliotibial Band Stiffness: A Randomized Controlled Trial.Int J Sports Phys Ther. 2021 Jun 1;16(3):651-661. doi:10.26603/001c.23606.Dodelin D, Tourny C, Menez C, et al.Reduction of foot overpronation to improve iliotibial band syndrome in runners: a case study.Clin Res Foot Ankle.2018. 6(2):272. doi:10.4172/2329-910X.1000272

Hospital for Special Surgery.Iliotibial Band (IT Band) Syndrome.

Cedars Sinai.Iliotibial band syndrome.

MedlinePlus.Iliotibial band syndrome - aftercare.

Mansour R, Yoong P, McKean D, Teh JL.The iliotibial band in acute knee trauma: patterns of injury on MR imaging.Skeletal Radiol. 2014;43(10):1369-1375. doi:10.1007/s00256-014-1918-2

Physiopedia.Ober’s test.

Physiopedia.Noble’s test.

Physiopedia.Popliteus tendinopathy.

Salt Lake Regional Medical Center.Is your knee pain due to iliotibial band syndrome?

American Academy of Orthopaedic Surgeons.Hip Conditioning Program.

Pierce TP, Mease SJ, Issa K, Festa A, McInerney VK, Scillia AJ.Iliotibial band lengthening: an arthroscopic surgical technique.Arthrosc Tech. 2017;6(3):e785–e789. doi:10.1016/j.eats.2017.02.010

Mountainstate Orthopedic Associates.How long should you wait to see a doctor for knee pain?

National Academy of Sports Medicine.IT band syndrome exercises: reduce risk factors and symptoms.

Beals C, Flanigan D.A review of treatments for iliotibial band syndrome in the athletic population.J Sports Med (Hindawi Publ Corp). 2013;2013:367169. doi:10.1155/2013/367169

Pepper TM, Brismée JM, Sizer PS Jr, Kapila J, Seeber GH, Huggins CA,et al.The Immediate Effects of Foam Rolling and Stretching on Iliotibial Band Stiffness: A Randomized Controlled Trial.Int J Sports Phys Ther. 2021 Jun 1;16(3):651-661. doi:10.26603/001c.23606.

Dodelin D, Tourny C, Menez C, et al.Reduction of foot overpronation to improve iliotibial band syndrome in runners: a case study.Clin Res Foot Ankle.2018. 6(2):272. doi:10.4172/2329-910X.1000272

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