What is Iliotibial Band Syndrome?

Iliotibial band syndrome, often called IT band syndrome, is a common overuse injury that causes pain along the outside of the knee. It happens when a thick band of tissue running from your hip to your shin becomes irritated. This condition is especially common in runners and people who do repetitive leg movements.

Symptoms

This condition usually develops gradually and is linked to repeated motion of the knee.

Common symptoms include:

• Pain on the outside of the knee
• A burning or aching feeling during activity
• Discomfort that may travel up the outer thigh
• Pain that worsens with running, stairs, or prolonged movement
• Symptoms that may start late in activity and appear earlier over time

What causes it?

Iliotibial band syndrome is most often caused by repeated bending and straightening of the knee. This motion can irritate the tissue as it moves over the bone.

Factors that may increase your risk include:

• Sudden increase in exercise or training intensity
• Running on uneven or downhill surfaces
• Worn-out or improper footwear
• Muscle weakness in the hips or thighs
• Changes in movement patterns or alignment

How is it diagnosed?

Your provider will begin by asking about your symptoms and activity level. A physical exam helps assess your knee range of motion, strength, and areas of tenderness.

In most cases, no additional testing is needed. If your provider wants to rule out other conditions, imaging such as an X-ray or MRI may be used.

How is it treated?

Treatment usually starts with simple, non-invasive steps to reduce pain and allow healing.

Early treatment options include:

• Resting from activities that trigger pain
• Applying ice to the outside of the knee
• Taking over-the-counter anti-inflammatory medications
• Gentle stretching and strengthening exercises

Physical therapy is often recommended to improve flexibility and build strength around the hip and knee. Making small changes to your training routine or equipment can also help prevent symptoms from returning.

If symptoms continue despite these treatments, injections may be considered. Surgery is rarely needed and is typically reserved for long-lasting cases that don’t improve with other care.

Most people recover well with conservative treatment and can gradually return to activity.