by Rachel Choppa, SPT
IT Band Syndrome, or ITBS, is a condition where your iliotibial band becomes irritated or swollen from general tightness or from rubbing against the bones in your hip or knee. The iliotibial band is a thick layer of fascia that starts at the hip and runs along the outside of the thigh until it reaches the knee. ITBS is a common overuse injury, especially in running and cycling athletes.
Typically, people with IT Band Syndrome will have pain in their leg or on the outside of their hip or knee. They may also report feeling their knee click, pop, or snap when they bend and straighten their leg. There are many things that can cause inflammation of the IT band, including sudden increases in training volume and factors like weakness and tightness of the muscles that attach to the IT band.
How do we treat IT Band Syndrome? Simply put, resting is key. Avoiding the activity causing the irritation is important as the IT band needs time to reduce inflammation in the area. When this inflammation reduces, the pain should start to decrease. After the inflammation starts to reduce, IT Band Syndrome can be conservatively managed through stretching, strengthening, modifying activity, and cross-training.
To prevent IT Band Syndrome from happening again, a physical therapist can help to create a game plan to address the issues that caused the irritation, whether it be faulty movement patterns, inadequate shoe wear, or adjusting training surfaces that may be contributing to your pain. Your physical therapist will also create an exercise program including flexibility and strength exercises to get you back to your favorite activities as soon as possible!
Physical Therapy for IT Band Syndrome in Saratoga & Delmar
If you are experiencing IT Band Syndrome, physical therapy can often help reduce pain and irritation. To schedule your evaluation and get started on the path to a pain-free life, call Capital Area Physical Therapy at (518) 289-5242. Our physical therapy offices are located in Queensbury, Saratoga Springs, Malta and Delmar.
References:
Friede MC, Innerhofer G, Fink C, Alegre LM, Csapo R. Conservative treatment of Iliotibial Band Syndrome in runners: Are we targeting the right goals? Physical Therapy in Sport. 2022;54:44-52. doi:10.1016/j.ptsp.2021.12.006
It band syndrome: Knee pain symptoms & treatments: HSS. Hospital for Special Surgery. Accessed May 25, 2025. https://www.hss.edu/condition-list_iliotibial-band-syndrome.asp#what.
Iliotibial band syndrome (ITBS): Causes, symptoms & treatment. Cleveland Clinic. March 19, 2025. Accessed May 25, 2025. https://my.clevelandclinic.org/health/diseases/21967-iliotibial-band-syndrome.
