Iliotibial (IT) Band Syndrome is a common overuse injury that causes pain on the outer side of the knee. The IT band is a thick band of connective tissue that runs from the outside of the hip down to the shinbone. When the knee bends and straightens repeatedly, this band can rub against the bony protrusion of the outer knee, leading to friction and inflammation.
The pain is typically sharp and localized to a specific spot on the outside of the knee joint.
Lateral Knee Pain: A burning or stinging sensation on the outer side of the knee that begins shortly after starting an activity.
Pain During Downhill Running: Discomfort often intensifies when running down slopes or descending stairs.
Snap or Pop: A feeling of a click or snap as the band slides over the bone during a stride.
Radiating Ache: The pain may eventually travel up the thigh toward the hip if the inflammation persists.
Warmth and Redness: Mild swelling or heat over the lateral femoral epicondyle after exercise.
Physical Exam
MRI: Occasionally used to rule out a lateral meniscus tear or to see the fluid buildup under the IT band.
Recovery focuses on reducing the friction by improving the flexibility of the band and the strength of the hip.
Rest and Modification: Reducing mileage or switching to activities like swimming that do not involve repetitive knee bending.
Foam Rolling: Using a foam roller on the muscles attached to the band, such as the glutes and the tensor fasciae latae, to reduce tension.
Hip Strengthening: Focused exercises for the gluteus medius to prevent the knee from rotating inward during activity.
Anti-inflammatory Medication: Short term use of NSAIDs to calm the localized irritation.
Corticosteroid Injection: A shot near the bony part of the knee to reduce significant swelling in chronic cases.
Orthotics: Correcting foot arch issues that may be causing the leg to rotate and pull the IT band tight.