Iliotibial (IT) band syndrome is a common injury often seen in runners and cyclists but can affect anyone. The IT band is a thick band of fibrous tissue that runs down the outside of the thigh from the hip to the shin. IT band syndrome occurs when this band becomes tight or inflamed, causing pain and tenderness, especially just above the knee joint.
The pain typically worsens with activity, particularly running or cycling, and may subside with rest. The condition is often the result of overuse, such as from long-distance running or cycling, and can be exacerbated by improper alignment or biomechanics during physical activity.
Treatment for IT band syndrome usually includes rest, ice, and anti-inflammatory medications to reduce pain and swelling. Stretching and strengthening exercises can help improve flexibility and balance the muscles around the hips and knees. In some cases, physical therapy may be recommended to address underlying biomechanical issues, and in very severe cases, corticosteroid injections or even surgery may be considered.
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
