What Is the First Treatment for IT Band Syndrome?

IT band syndrome causes pain on the outer side of the knee, often during repeated bending and straightening such as running or cycling. Early care usually reduces the activity that provokes pain while maintaining comfortable movement.

A physiotherapist may assess hip strength, single-leg control, running form, and training changes. Treatment can include graded strengthening and, when appropriate, [Gait Retraining](/treatments/physiotherapy-and-rehabilitation/gait-retraining/).

Temporarily shorten or replace painful runs, avoid sudden increases in training, and use a symptom-guided return plan. Do not repeatedly push through sharp outer-knee pain. [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) can help identify contributing movement patterns.

If symptoms continue despite a well-followed plan, a clinician may discuss options such as [Sports Massage](/treatments/manual-and-manipulative-therapy/sports-massage/) or, in selected cases, a [Cortisone Injection](/treatments/non-surgical-orthopedics/cortisone-injection/).

Arrange an assessment if pain persists, returns whenever activity resumes, or limits walking. Seek prompt care after a major injury, sudden inability to bear weight, a locked knee, substantial swelling, or fever with a hot, red joint.

Ask which activities are safe, how to progress running, whether hip or foot control is contributing, and how long to continue each exercise before reassessment.