Understanding and Healing from IT Band Syndrome

The dreaded IT band syndrome. You’ve heard about it - but what does it really mean, and how do you recover from it?

Iliotibial band syndrome (also known as: IT band syndrome, ITB syndrome, or ITBS) is one of the most common overuse injuries among runners. If you are a runner who needs to recover from IT band syndrome, read on for our advice.

What is the IT Band?

The IT band is a thick band of connective tissue that runs from the outside of your hip to the outside of the knee. It helps both stabilize and move the knee joint. When the IT band isn’t working properly, movement of the knee becomes painful. You’ll likely notice your IT band is having issues if every time you hit your stride, you'll feel aches and pains in the knee. Sometimes, the pain can be so severe that it keeps you on the couch for weeks. IT band syndrome for runners is unfortunately common and painful.

How does IT Band Syndrome occur?

IT Band syndrome describes when the iliotibial band is tight or inflamed. As the iliotibial band reaches the knee, it narrows, and rubbing can occur between the band and the bone, which causes inflammation. This tends to result from activity that causes the leg to turn inward repeatedly. How does this happen?

  • Wearing worn-out shoes

  • Running long distances downhill or on banked surfaces

  • Running too many track workouts in the same direction

  • Running too many miles

  • Weak glutes or core

IT Band syndrome can affect runners of all abilities – from beginners to experienced. However,r IT Band Syndrome is more common in women, possibly because they tend to have a wider pelvis than men. a wider pelvis means a greater degree of rotation when running, which places more stress on the IT band.

What are the symptoms of IT Band Syndrome?

The most common symptom is pain the outside of the knee. Often, runners misidentify this pain as a knee injury such as a lateral meniscus tear.

However, a serious knee injury will usually swell, so if you don’t have any swelling, and you’re consistently experiencing pain about five to seven minutes into every run, you likely have IT Band Syndrome. A tear will also likely have a clicking sensation, which is absent in ITBS.

How to know if you have IT Band Syndrome?

An MRI can sometimes confirm a diagnosis, and an X-Ray will confirm if you have a meniscus tear. A certified physical therapist should be able to identify IT Band Syndrome and help you determine a treatment path. If you have knee pain, you should work wih a doctor to learn if you have IT band syndrome.

How do you heal from IT Band Syndrome?

As soon as you notice ITBS, you should rest immediately, either by running fewer miles or stop running altogether. For most runners, resting will keep the pain away. However, if you don’t rest, the pain can become chronic.

While you’re running less, keep up your training with swimming, weight-lifting, cycling, and rowing.

When you experience pain, there are a number of at-home remedies. Apply ice or heat, take ibuprofen, and try IT band stretching and strengthening exercises, including:

  • Side plank with leg lift

  • Cross legs standing straight up, then lean toward the toes sideways, toward the leg that is in front

  • Single leg squat

  • Foam rolling the side of the leg

A professional may also provide an ultrasound, electrical stimulation, or cortisone injection, in some cases. Surgery may also be necessary, but that is rare. Recovery from IT band syndrome for runners if possible

Preventing IT Band Syndrome

Smarter training can typically eliminate risk of IT Band Syndrome.

  • Start by slowly increasing your mileage - experts recommend increasing your mileage from week to week by about 10 to 15 percent.

  • Walk a quarter-mile before running to get blood flowing to your IT band

  • Replace worn-out shoes

  • Vary your running routine, especially if you run on hills, banked surfaces, or on tracks

  • Focus on strengthening exercises in your glutes and core

  • Foam roll every few days

If you are struggling with IT Band Syndrome, or are generally worried about overcoming injury or avoiding future problems, schedule an appointment with Oregon Running Clinic.

Charlotte Spangler