Iliotibial Band Syndrome

The iliotibial band (ITB) is a long band of connective tissue than runs down the outer aspect of the thigh and runs over the knee, where it overlies a bony prominence, the femoral epicondyle and then attaches to the lower leg bone (tibia). It originates from two muscles on the outer aspect of the hip (the tensor fascia latae (TFL) and gluteus maximus. As the knee bends and straightens the ITB flicks over this bony prominence which places friction on the ITB and local soft tissue. If this friction becomes excessive or too repetitive the ITB or local tissue can become damaged or inflamed resulting in pain. When this occurs the condition is known as Iliotibial band syndrome.


Signs and symptoms

  • An achy pain that increases with bending and straightening at the outer aspect of the knee.
  • Activities that frequently aggravate symptoms include running (particularly longer runs, downhill running or running on cambered surfaces), walking (particularly up and down stairs or hills), squatting or jumping.
  • Pain is experienced when firmly touching the outer aspect of the knee.
  • Swelling may be present along with an associated grinding sound when bending or straightening the knee.
  • Occasionally, patients may also experience episodes of the knee giving way or collapsing due to pain.



  • Iliotibial band syndrome is an overuse injury. Commonly caused by excessive training volumes, intensities, durations or frequencies or following a sudden increase in training or change in surface or footwear.
  • Iliotibial band syndrome is commonly seen in marathon runners, athletes, triathletes and footballers.



  • A thorough subjective and objective examination from a physiotherapist is usually sufficient to diagnose Iliotibial band syndrome.
  • Investigations such as an ultrasound or MRI may be used to assist with diagnosis and to rule out other pathologies.


Contributing factors to the development of Iliotibial band syndrome

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There are several factors which can predispose patients to developing Iliotibial band syndrome. These need to be assessed and corrected with direction from a physiotherapist. Some of these factors include:

  • excessively tight ITB
  • muscle tightness (particularly TFL, gluteus maximus, vastuslateralis or calf)
  • excessive or inappropriate training or activity
  • inadequate recovery periods from sport or activity
  • inadequate warm up
  • inadequate rehabilitation following a previous lower limb injury
  • a sudden change in training volume, intensity, frequency, duration, conditions or surfaces
  • abnormal running biomechanics
  • excessive pronation (i.e. flat feet)
  • poor pelvic or core stability
  • muscle weakness (especially the VMO and gluteal muscles)
  • muscle strength imbalances
  • tightness in specific joints (hip, knee or ankle)
  • inappropriate footwear or surfaces
  • poor running technique


Physiotherapy for Iliotibial band syndrome

Physiotherapy treatment for ITB syndrome is vital to hasten the healing process, ensure an optimal outcome and reduce the likelihood of recurrence. Treatment may comprise:

  • soft tissue massage
  • joint mobilization (involving the knee, patellofemoral joint, superior tibiofibular joint, ankle or hip)
  • dry needling
  • electrotherapy (e.g. ultrasound)
  • ice or heat treatment
  • progressive exercises to improve flexibility, strength and balance
  • activity modification advice
  • the use of crutches
  • biomechanical correction
  • anti-inflammatory advice
  • clinical Pilates and core stability exercises
  • footwear advice
  • bike setup advice (for cyclists)
  • self-massage to the ITB using a Foam Roller


Prognosis of Iliotibial band syndrome

Most patients with this condition heal well with appropriate physiotherapy. Resolution of symptoms can usually be achieved provided the contributing factors have been identified and appropriate action taken to address them. However, recovery can be a lengthy process and may take several months in those patients who have had their condition for a long period of time. Minor cases of this condition that are identified and treated early can usually settle within a few weeks. Early physiotherapy treatment is therefore vital to hasten recovery and ensure an optimal outcome.


Other intervention for Iliotibial band syndrome

This may include further investigations, such as an ultrasound or MRI scan, pharmaceutical intervention, a corticosteroid injection, or a referral to an orthopaedic specialist who will advise on any procedures that may be appropriate to improve the condition. Surgery to release the ITB may sometimes be considered in severe cases, where patients have failed to improve through conservative means. A review with a podiatrist may also be indicated for the prescription of orthotics to correct any foot posture abnormalities.


Exercises for Iliotibial band syndrome

The following exercises are commonly prescribed to patients with iliotibial band syndrome. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily once the physiotherapist has indicated it is safe to do so and only provided they do not cause or increase symptoms.


Initial Exercises

ITB Stretch

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Cross your injured leg behind your uninjured leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched as far as you can go without pain and provided you feel no more than a mild to moderate stretch in your outer thigh / hip (ITB). Keep your back straight. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch (or as far as you can go without any pain).


Static (VMO) Quadriceps Contraction

With your knee relatively straight, slowly tighten the muscle at the front of your thigh (quadriceps) by pushing your knee down into a small rolled up towel. Put your fingers on your inner (medial) quadriceps (VMO) to feel the muscle tighten during the contraction. Hold for 5 seconds and repeat 10 times as firmly as possible without increasing your symptoms.


Calf Stretch

With your hands against the wall, place your leg to be stretched behind you as demonstrated. Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards as far as you can go without pain and provided you feel no more than a mild to moderate stretch in the back of your calf / knee. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch provided the exercise is pain free.

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Martine Human BScPhysio(WITS)

Martine qualified from the University of the Witwatersrand with a Bachelor of Science in Physiotherapy in 2005. She completed her Community Service year in Ladysmith in 2006 and has been in private practice since 2007. She has trained as a Yoga instructor with the Health & Fitness Professionals Academy. Other training includes dry needling as well as a number of joint conditions courses. Martine enjoys treating Orthopaedic conditions, Sport injuries and Rehabilitation. She has worked with Kaizer Chiefs Football Club and is currently with the South African Ladies Basketball team.

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