Runner’s Knee: IT Band Syndrome

IT band syndrome is the 2nd most common injury in runners, after Patellofemoral Pain Syndrome (anterior knee pain). This syndrome is also known as “runner’s knee” and it is characterized by lateral knee pain that gets worse with downhill running, narrow step width and spikes in training. The Ililotibial band, or IT Band is a structure of thickened fascia that runs down the outside of your thigh, along your quads.

Before you go and book that dry needling session, massage appointment or break out the trusty foam roller to “release” the IT band…let’s look at the facts. The IT band is extremely strong and robust so that it stabilizes the hip and knee. This structure is basically inextensible!

Current research suggests that IT band syndrome is likely due to compression of the tissues underlying the IT band and not a friction issue. Therefore, since we cannot physically stretch this structure, foam-rolling and massage will add compression to a compressive issue and will not alleviate pain!

So what do we do then?

1. Don’t poke and prod at the area (calm the symptoms)

2. Address the causative factors: Typically weakened hip stabilizer muscles that are not transferring energy appropriately.

3. Gradually increase load of the hip muscles with a structured strength and conditioning program and eventually re-introduce provocative movements.

If you suffer from IT Band Syndrome and have had no luck with stretching, massaging, needling or foam-rolling (it’s common!), reach out and you’ll be back to your activities in no time!