Iliotibial Band Friction Syndrome
Tell any long-distance runner or cyclist about your stinging pain at the side of the knee or hip; you will get a knowing sympathetic look. Iliotibial band friction syndrome is one of the commonest complaints amongst runners, cyclists and intense court sports.

Iliotibial band friction syndrome gets its name from the iliotibial band (ITB) rubbing against a bony protrusion at the side of your knee. The ITB is a continuation of one of the largest hip muscles. It spans as a thick band of tissue on the outside of the thigh. Starting from the pelvis, it runs over side of the hip and ending just below the knee. Just before it crosses the knee, it runs over a protrusion in the thigh bone (lateral femoral epicondyle). The frequent rubbing over this bony protrusion from bending and straightening of the knee irritates the band. This causes an inflammation. The tighter the ITB, the harder it rubs over the protrusion.
What Tightens The Iliotibial Band?
Three basic things tighten the iliotibial band.
- Training methods
- Biomechanical gait issues
- Weak outer thigh muscles
Training Methods
Running on banked surfaces, inadequate warm-up or cool down, overly fast increases in distance or excessive downhill running are faults associated with running. They can strains the iliotibial band. In cycling having the feet toed inwards commonly causes the band to get tight.
Biomechanical Gait
Problems with foot structures such as high or low arches and uneven leg length typically tighten the iliotibial band on one side. A complete biomechanical assessment helps determine the faults. Where appropriate, foot orthotics can correct these problems.
Weak Outer Hip Muscles
Weak outer hip muscles force the iliotibial band (ITB) to work harder to compensate and becomes tight as a result. Exercise to strengthen the outer hip muscles helps to lighten the load on the ITB.
Despite avoiding all the three issues mentioned, athletes with a high training volume often still experience painful ITBs. In such cases, deep tissue massage will help release the tight band.
Don’t forget to stretch the ITB. Ignoring them can lead to groin pain and low back pains. Or watch the video below on the use of a foam roller.
Related and Popular Articles
- Snapping Ankle - Physiotherapy
- Labour Epidural Cause Chronic Backache?
- The Best Exercises for Trochanteric Bursitis
- Posterior Pelvic Pain (Sacroiliac Joint Pain) in Pregnant Women
- How do I know if I have scoliosis?
- Diastasis Recti Abdominis - Conditions
- Cobb Angle and Scoliosis
- Maybe it isn't Plantar Fasciitis but Heel Fat Pad Syndrome
- What to do when your back hurts so much that you can't get out of bed?
- Multifidus - Smallest Yet Most Powerful Muscle
- Nerve Stretches
- Shoulder Pain - Frequently Asked Questions
- 'Clunking' Shoulders - Part I
- Waking up with neck pain? Find the right pillow.
- Not All Pain In the Back Is Back Pain - It Could Be Rib Pain
- MCL strain not getting better? Because it is Pes Ancerinus Tendinitis.
- Slipped Disc in Singapore - What to Do and Avoid
- Better to break a bone than to tear a ligament or tendon
- Knee Joint & Ankle Pain - Specialist Treatment in Singapore
- Acromion Clavicle Joint - Another source of shoulder pain
- Sway Back No More
- Knock Knees - Can I reverse it? (Part 1)
- Sway back posture: A leading poor posture type causing back pain
- Posterior Capsule stretches