Ilio tibial band friction syndrome
What is it?
The ilio-tibial band (ITB) is a thickened band of tissue that runs from your buttock along the outside of your thigh to your shin bone (tibia). It allows you to straighten your knee as well as move your hip out to the side. Ilio-tibial band friction syndrome (ITBFS) is caused by friction between the ITB and a bit of bone prominence at the lower end of your thigh bone (lateral femoral epicondyle).
Symptoms
ITBFS causes pain on the outside of your knee. This develops gradually as a dull ache down the side of your knee. You may find that the ache starts at the end of your running session and disappears when you stop. However with continued exercise, the pain may become worse, starting earlier in your run, or even when you walk or climb stairs.
Causes
ITBFS is an overuse injury. The ITB becomes inflamed because of repeated rubbing on the underlying thigh bone.
You are more likely to get ITBFS if you:
- run long distances or downhill
- have poor movement (biomechanics) in your lower legs
- have poor core stability at your pelvis
- have poor flexibility in your leg muscles
Treatment
ITBFS doesn't get better on its own. You should see a sports medicine professional, such as a physiotherapist or a sports medicine doctor, who will be able to diagnose and treat ITBFS.
Treatment may involve massage and stretching, and specific strengthening exercises. A foam roller is often used to help release the tight ITB as a home exercise programme. Your physiotherapist will also look at why you developed the injury to try to prevent it coming back.
Do
- Rest your leg and use ice or ice packs until the swelling goes down. Don't apply ice directly to your skin as it can give you an 'ice burn' – place a cloth between the ice and skin.
- Make sure you're wearing the correct footwear.
Don't
- Try to run through the pain. This will only make the problem worse.
- Rest and then try to run at your previous level of activity, build up to it slowly.
Peer reviewed by David Toy MCSP, Bupa Sports Medicine physiotherapist
Publication date: June 2009
