Don’t let IT Band Syndrome play on

Runners and cyclists will have either experienced or at least heard of IT Band Syndrome (ITBS).

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

Overuse can irritate the section of band near the knee, resulting in pain on the outside of the knee, especially with repeated bending and straightening.

The syndrome is common in runners and cyclists since both activities put the knee under repetitive stress, particularly around 30 degrees of knee-bend where the IT band crosses the knee.

Poor bike setup, downhill running or certain movement patterns make it even more likely.

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 individual or a combination of factors can lead to ITBS.

Robbie points to training errors where the body is unable to handle the stress placed on it. Too many miles on the road running or cycling is a good example.

“Hip and glute muscle weakness can also make your knee move in a way that stresses the IT band, while technique or equipment issues – poor running form, downhill running, bad shoes or a bike that isn’t set up right – have an adverse effect.”

Recovering from ITBS 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.”

Physical therapy like foam-rolling stretch the IT band and strengthen the surrounding muscles.

Robbie emphasises the importance of athletes checking their technique. “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 with rest or stops them training properly, knee-collapse or hip-drop occurs, or when flare-ups become commonplace.

“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 for adequate recovery and advise on training changes to get back to sport safely.”