ITB Syndrome affects the Iliotibial band, which as you can see above is a thick strip of tendon like connective tissue running from the hip to the knee. It connects to the Tensor Fasciae Latae and Gluteus maximus muscle and also on the outside of the knee connecting to the tibia (shin bone).

Its main functions are to stabilise the leg when running, it moves the hip sideways and extends (straightens) the knee.

Overuse of this tendon can result in an inflamed ITB which becomes painful.

This injury is seen mostly in people that do any of the following.

• Running
• Cycling
• Rowing

ITB is caused because of repetitive action, muscle imbalance, restricted running technique, overtraining or not allowing the body to adapt (too much too soon).


• Pain on the outside of the knee, particularly on stairs or downhill.
• There may be swelling, thickening and tightening of the tissue
• Pain when you bend or straighten the knee
• Feeling of weakness when you move your hip sideways.

If left untreated, long term hip and knee pain can be expected, resulting in a long layoff from sport.


• Stop any activity that causes pain
• Follow RICE (Rest, Ice, Compression, Elevation)
• Contact a medical professional
• A referral to a physio to stretch your ITB and strengthen the muscles
• In some cases surgery is required.


It generally takes about 8 weeks of rest to recover from ITB Syndrome or 8 weeks from surgery.

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