Understanding and Treating Ilio-Tibial Band (ITB) Syndrome

Understanding and Treating Ilio-Tibial Band (ITB) Syndrome

ITBphoto – August 2015 –

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ITB Friction Syndrome

What you need to know

  • Common condition with runners, hikers and cyclists
  • Can appear with a sudden increase in training load
  • Occurs when the attachment of the band continuously rubs against the outside of the femur (thigh) bone with trainin

Common signs and symptoms may include:

  • Pain with running and repeated knee bending
  • Tenderness over the outside of the knee
  • Tightness of the ilio-tibial band
  • Weakness of hip stabilisers

To reduce you knee pain, you need to address all the areas contributing to your pain.


  • Reduction of the current training load and avoidance of painful movements
  • Icing and anti inflammatory medications to settle the pain
  • Physiotherapy treatment and rehabilitation programme
  • Stretching and self massage with foam roller

Long term

  • Progressive strengthening of the core and hip stabilisers. Rehabilitation programme designed by your physiotherapist
  • Address foot posture and footwear
  • Gradual progression back into training – low load building gradually with 10% increments.

Kylie Takarangi

Senior Physiotherapist

Bphty, Bsc, APAM