IT Band Syndrome

Written By Experience Physical Therapy
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Do you have pain at the side of your leg/knee?  Are you a runner or walker?  Well, you may be suffering from iliotibial band syndrome (ITB syndrome).  To find out more about this condition, continue reading below.

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Anatomy

Origin: glut max and the tensor fascia lata

Insertion: Gerdy’s tubercle (tibia)

Function: 

  • The ITB acts like a spring during walking and running. It utilizes potential and kinetic energy to help swing your legs forward during your gait cycle.

  • Supporting of the knee and hip when all weight is on single leg during running

Causes of malfunction

  • Hip weakness

  • Muscle tautness (quads, hamstrings, etc)

  • Improper running training

  • Inadequate foot mechanics during running/walking

Exercises to help prevent and treat ITB Syndrome

  • Lateral leg stretch (see video below at 1:43-2:50)

  • Lateral leg foam roll exercise (see video below at 2:51-3:45)

  • Tennis ball massage (see video below at 3:47-4:28)

  • Mini lunge with twist (see video below at 4:28-5:45)

Written by Kenneth Kells III, DPT

Experience Physical Therapy https://www.experiencept.rehab
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