Tight IT Band Syndrome: What to Know

The iliotibial band is connective tissue running along the outer thigh from the hip toward the knee. Repeated running, cycling, downhill walking, or sudden training changes can irritate tissues where the band passes the outside of the knee. Pain may begin during activity and ease with rest, with tenderness near the outer knee. The condition is assessed from your history and movement; other causes of knee pain can feel similar.

Pause or reduce the activity that brings on pain, then return gradually as symptoms settle. A physiotherapist may address hip and leg strength, flexibility around the surrounding muscles, and running or walking technique. Gait retraining can help when foot or pelvic control contributes to repeated loading. Sports massage may ease surrounding muscle tension, but it should not replace strengthening. A cortisone injection is a clinician-led option for selected persistent cases, after the diagnosis is reviewed.

Arrange an assessment if pain prevents normal walking, keeps returning, or fails to improve after changing the provoking load. Seek prompt care for a swollen, hot, or locked knee, inability to bear weight, significant injury, fever, or new weakness or numbness.

Does my pain pattern fit IT band syndrome? Which training load should I change first? How will we measure readiness to return to running, and are injection options appropriate for me?