Iliotibial Band Syndrome

Iliotibial band syndrome is a condition that commonly presents in runners and typically causes pain at the outer aspect of the knee where the iliotibial band (ITB) crosses the knee joint.

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.

Treatment for Iliotibial band syndrome

Most cases of Iliotibial band syndrome settle well with appropriate physiotherapy. This requires careful assessment by the physiotherapist to determine which factors have contributed to the development of the condition, with subsequent correction of these factors.

The success rate of treatment is largely dictated by patient compliance.

The key components of treatment

The patient rests sufficiently from ANY activity that increases their pain until they are symptom free. Activities which place large amounts of stress through the ITB should be minimised, these include: running, squatting, jumping, and going up and down stairs.

Exercising into pain must also be avoided. This allows the body to begin the healing process in the absence of further tissue damage. Once the patient can perform these activities pain free, a gradual return to these activities is indicated provided there is no increase in symptoms.

Ignoring symptoms or adopting a ‘no pain, no gain’ attitude is likely to lead to the problem becoming chronic. Immediate, appropriate treatment in patients with this condition is essential to ensure a speedy recovery. Once the condition is chronic, healing slows significantly resulting in markedly increased recovery times.

The R.I.C.E regime is beneficial in the initial phase of the injury (first 72 hours) or when inflammatory signs are present (i.e. morning pain or pain with rest). This involves resting from aggravating activities, regular icing,

The use of a compression bandage and keeping the leg elevated.

Anti-inflammatory medication may also significantly hasten the healing process by reducing the pain and swelling associated with inflammation.

Exercises, patients should perform pain-free flexibility and strengthening exercises as part of their rehabilitation to ensure an optimal outcome. One of the key components of rehabilitation is pain-free stretching of the ITB along with pain-free strengthening of the vastus medialis obliquus muscle (VMO). This is often in combination with core stability, pelvic and gluteal strengthening exercises to improve the control of the knee with weight-bearing activities.

Your Physiotherapist can advise which exercises are most appropriate for the patient and when they should be commenced.

Stretch of the Month

ITB Stretch

Stretch and strengthen your quadriceps and hamstring muscles. Here is a stretch you can try:


  1. Stand with your weight on your right leg and your left leg crossed in front of it.
  2. Rest your left hand on the wall beside you and lean your body weight into the wall.
  3. Push your hips out towards your right side.
  4. Hold for 30 seconds each side.


Towards Wellness


PAUSE – Spend some time each day getting quiet and tuning in.
BREATHE – Conscious awareness of you natural breath, gently in and gently out. Take three breaths to calm you down in any stressful situation.
ALIGN – Feeling the rhythm of the day, the season and how you feel in the moment.
BATHE – take a long soak in a bath with a few drops of Lavender oil or Epsom salts, light a candle and allow yourself some “you’ time.
TURN OFF – all devices, TV’s, radios, internet. We are overloaded, full to the brim! Give your nervous system and a well deserved rest.