Condition
IT band syndrome: causes, symptoms and treatment
A clinically reviewed guide to IT band syndrome — outer-knee pain in runners and how it settles.
- Knee
Quick answer
IT band syndrome is pain on the outer knee, common in runners and cyclists, from irritation where the iliotibial band crosses the knee. Most cases improve with load management and hip and glute strengthening.
Key facts
- It causes outer knee pain, especially with running.
- It is a common overuse injury in runners and cyclists.
- Hip and glute strengthening is central to recovery.
What is IT band syndrome?
IT band syndrome is irritation on the outer knee where the iliotibial band runs, typically from repetitive bending under load.
The iliotibial band is a thick band of tissue running down the outer thigh. Overuse, particularly in running and cycling, can irritate the tissue near the outer knee.
What are the symptoms of IT band syndrome?
The main symptom is sharp or burning pain on the outer knee, worse with running, especially downhill or on stairs.
- Pain on the outer side of the knee
- Pain that builds during a run and eases with rest
- Worse going downhill or downstairs
- Tenderness on the outer knee
How is IT band syndrome treated?
IT band syndrome is treated with load management and hip and glute strengthening, alongside manual therapy.
Temporarily reducing running volume while addressing hip strength and running load is the core approach. Technique and training changes help prevent recurrence.
At Postura Wellness, care for IT band syndrome is built around OrthoRestore™ — our signature method that combines chiropractic and physiotherapy into one coordinated plan. Depending on your assessment, it can bring together chiropractic adjustments, dry needling, muscle manipulation, Active Release Technique, and targeted exercises, supported where helpful by technology such as shockwave therapy and bioelectric therapy. The aim is to relieve symptoms while addressing the underlying causes, with a plan tailored to you.
Get a clear plan for your iliotibial band syndrome
Book an assessment at either branch and get a tailored plan.
This page is for general information and is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified clinician about your individual condition.
Sources
- Knee Injuries and Disorders — MedlinePlus, US National Library of Medicine
- Knee pain — MedlinePlus Medical Encyclopedia
- Sports Injuries — MedlinePlus, US National Library of Medicine
- Bones, Joints and Muscles — MedlinePlus, US National Library of Medicine
- Muscle and Bone Diseases — NIH National Institute of Arthritis and Musculoskeletal and Skin Diseases
- Joint Disorders — MedlinePlus, US National Library of Medicine