Signs and symptoms of IT band syndrome

IT band syndrome commonly causes sharp or burning pain on the outer knee during repeated bending, especially running or downhill activity. The discomfort may begin only during exercise, then linger afterward if the irritating activity continues.

The iliotibial band is a strong strip of tissue running along the outside of the thigh toward the knee. Repeated knee motion can irritate tissues near its lower end. Tenderness is often felt over the outer knee, while the knee may otherwise look fairly normal. Hip weakness, a sudden increase in training, uneven surfaces or altered running mechanics can contribute. Outer [Knee Pain](/symptoms/knee-pain/) has other possible causes, so location alone cannot confirm the diagnosis.

Reduce or pause the movement that reliably triggers the pain, while keeping comfortable daily activity. Cold packs wrapped in a cloth may calm soreness for short periods. A physiotherapist can check hip and leg strength, movement control and training load, then build a gradual return plan. [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) and [Gait Retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/) may be discussed when movement patterns are contributing. Do not push through sharp pain.

Arrange an assessment if pain keeps returning, limits walking, or does not settle after reducing the provoking activity. Seek prompt care after a major injury, if the knee is visibly swollen or locked, or if you cannot bear weight. Fever, spreading redness, marked warmth or severe pain at rest also warrants urgent medical review.

Could another knee or hip problem explain this outer-knee pain? Which activities should I modify, and how should I return to them? Do I need strength or movement testing before changing my training?