IT Band Syndrome

Described as an overuse injury, IT Band Syndrome affects the outside of the knee. It specifically affects the iliotibial band, which is a connective tissue extending from the outer thigh to the hip.

This condition is primarily caused by the user engaging in repetitive movements or consistent activities, typically ones involving bending the knee.

IT Band Syndrome is not uncommon among runners, hikers, and cyclists. It can also be triggered by a sudden intensity or frequency change in training, wearing improper footwear, working out on uneven surfaces, or engaging in improper biomechanics.

Underlying muscle imbalances or anatomical factors may also play a role in the condition’s development.

Whether you’ve experienced IT Band Syndrome in the past or are simply looking for ways to avoid developing it in the future, there are several things one can do to potentially prevent it.

Some general prevention tips include wearing proper footwear especially while working out, engaging in warm up and cool down activities before/after each workout, and ensuring good running form.

Focusing on upkeeping good mobility and flexibility, strengthening your hips and glutes, and avoiding a sudden increase in training (aiming for more of a gradual increase instead) can also potentially reduce your odds of dealing with IT Band Syndrome.

Without a medical diagnosis, knowing if you have IT Band Syndrome is not possible. However, certain symptoms experienced may be considered “warning signs” of the condition. 

Signs of IT Band Syndrome might include: 

• Pain towards the outside of the knee (which worsens during activity and temporarily improves while at rest) 
• Knee tenderness to the touch 
• A popping or clicking sound or feeling in the knee 
• Outer thigh and/or hip pain (not as common) 

If you think you may be experiencing IT Band Syndrome, it’s always best to consult a medical professional for proper diagnosis, advice, and treatment. 

While we are not a medical facility, we offer multiple recovery services, which may be beneficial to those dealing with IT Band Syndrome. 

For example, our wellness facility offers cryotherapy, which can be helpful for relieving pain and inflammation, and hyperbaric oxygen therapy, which we recommend to encourage faster tissue repair. We have a range of other wellness services in addition to the latter. 

Those experiencing severe pain or worsening of symptoms, however, should contact a medical professional. As for those looking to relieve symptoms of a mild or well-managed case of IT Band Syndrome, our wellness services may come in handy.