Anatomy

The iliotibial band (ITB) is a superficial thickening of tissue on the outside of the thigh. The muscles gluteus maximus and tensor of fascia lata insert into the ITB. It extends from the pelvis (iliac tubercle) to the tibia (lateral condyle) just below the knee. When the foot hits the ground during running the ITB rubs over the outside of the femur. This causes inflammation and consequently pain. It is most often seen in long distance running athletes.

Cause

• Over pronation or falling arches
• Biomechanical problems at the pelvis or knees
• Inadequate warm up or cool down
• Sudden increase in training duration, intensity or frequency.
• Tight ITB
• Poor training technique

Symptoms

Pain which:

• Is felt over the outside of the knee
• Increases with activity and can persist after training
• Snapping hip (where the tight ITB snaps over the hip bone)

Home Treatments

• Rest from the aggravating activity
• Non steroidal anti inflammatory medication
• Massage of the ITB and the outside of the thigh
• Heat to the outside of the thigh
• Stretching the ITB
• Gradual return to your training
• Gradually incorporating increases to training duration, intensity or frequency