Don’t let IT Band Syndrome play on

IT Band Syndrome (ITBS) is an overuse injury common in sports like running and cycling where the knee is put under repetitive stress.

The IT (iliotibial) band is a thick band of connective tissue on the outside of the upper leg that runs from the hip to the knee.

Pain usually shows up on the outside of the knee, especially with repeated bending and straightening. Discomfort is felt most around 30 degrees of knee bend, where the IT band crosses the knee.

Ultra Sports Clinic senior physiotherapist Robbie Hogg says there are several early warning signs to look out for.

These include aching, burning or sharp pain on the outside of the knee; pain that lasts a while, recedes with rest and returns even more severely at a later stage; and extreme tenderness when pressing on the outside of the knee.

“If you notice these signs early, ITBS is easier to manage,” Robbie says.

Several factors can lead to the syndrome emerging.

Robbie points to training errors where the body is unable to handle the stress placed on it by running or cycling too many miles.

Another contributing factor is hip and glute muscle weakness that can make the knee move in a way that stresses the IT band. Technique or equipment issues – poor running form, downhill running, bad shoes or a bike that isn’t set up right – can also give rise to ITBS.

Recovery and rehab requires a relative amount of rest, tailored strength-building and, possibly, correction of movement.

“You should modify your activity by reducing running or cycling distances, or swap in low-impact exercise like swimming or easy riding,” Robbie says.

“When strengthening key muscles, focus on glutes, hip abductors and core to control knee and hip movement better.”

Robbie can’t emphasise enough the importance of athletes checking their technique, as even small changes in running form or bike setup can reduce strain.

He advises that they should approach a physiotherapist if the pain doesn’t improve.

The occurrence of knee-collapse or hip-drop, or when flare-ups become commonplace, are further reasons to seek help.

“A physiotherapist can do a number of things for you. They can look at your running or cycling mechanics as well as your bike setup.  They can create a personalised rehab plan with exercises for strength and stability.

“They can also perform manual therapy to aid recovery and advise on training changes to get back to sport safely.”