Iliotibial Band

Tightness along your iliotibial band is one of the main sources of knee pain from running. As your ITB is a long muscle it can be difficult to work out where the problem is.

Here we offer possible causes, symptoms, treatment and stretches.

What is it?
Symptoms
Possible Causes
Treatment
Stretches



What is it?

The Iliotibial Band (ITB) is the muscle that runs from the outside of your pelvis, over the hip, down the outside of your quadricep, crossing your knee to attach to the tibia just below your knee. The ITB stabilizes your knee while you run.

Symptoms of ITB

• Knee pain on the outside of your knee.
• Pain just above or below your knee joint.
• Tightness and pain along the outside of your leg from your hip to
  your knee.
• If you're unsure, it's wise to seek a professional diagnosis.

• Not warming up or cooling down properly.
• Sudden increase in your mileage, speed or hills.
• Running on cambered roads, running bends on the track (especially indoor tracks) or running down hills.
• Too much stair training.
• Not stretching your ITB.
• Tight hips and quadriceps.
• Shoes that are worn out or don't provide enough support.
• Structural problems e.g. over supination (rolling outwards).

• Apply RICE (rest, ice, compression and elevation) immediately after running and as often as possible.
• Stretch your ITB, quadriceps and hips.
• Reduce your weekly mileage by half and avoid hills for a number of weeks.
• Change your training from cambered roads to running in the middle of the road. Run in the opposite direction for your warm up and cool down on the track.
• Rest. Take a few days to a week off running.
• Replace your old running shoes.
• If you suspect foot problems see a podiatrist as you may need orthotics.
• Get a deep tissue massage.
• Seek professional advice if the pain persists after you've had time off and tried self treatment.

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This muscle can be difficult to stretch at first. Keep at it and follow these instructions. You'll get the hang of it.

First Stretch

1. Stand with your feet facing forward and legs hip width apart. Knees are slightly bent. Arms are by your sides.
2. Cross your left leg over your right leg so the outer sides of your feet are touching each other.
3. Lean sideways towards your right leg, letting your right arm and hand dangle to brush the outside of your right leg. Your left hip will move more to the left.
4. You'll feel a stretch in your left hip and down the outside of your left leg.
5. Hold for 10-30 seconds.
6. Come slowly out of the stretch by lifting back to a vertical position and uncrossing your legs.
7. Repeat the same sequence on the opposite leg (left) to stretch the right ITB.
8. Repeat 2-3 times.

1. Stand sideways with your left side around two feet from a door way. Grab the doorway with your left arm.
2. Cross your right leg (outer leg from the doorway) over your left (inner) leg so the outer sides of your feet are touching each other.
3. Lean sideways away from the door way. Your hips will move away from the doorway.
4. You'll feel a stretch in your outer right hip and down the side of your right leg in your ITB.
5. Hold for 10-30 seconds.
6. Come slowly out of the stretch by lifting back to a vertical position and uncrossing your legs.
7. Turn around and move your right side near the doorway. Now grab the doorway with your right hand and repeat the same sequence for your left leg.
8. Repeat 2-3 times.

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