Iliotibial band Syndrome (ITB)

Iliotibial Band (ITB) Syndrome is a common overuse injury that causes pain on the outside of the knee (and sometimes the hip). The IT band is a thick band of connective tissue that runs from the hip down the outside of the thigh to the knee and plays an important role in stabilising the leg during walking and running.

ITB syndrome typically develops when the band becomes overloaded or irritated, often due to sudden increases in training, repetitive activities such as running or cycling, or changes in terrain, footwear, or technique.

Common symptoms include:

• Sharp or aching pain on the outer side of the knee
• Pain that worsens during or after activity, especially running downhill or for longer distances
• Tenderness along the IT band
• Occasionally pain at the outer hip

Physiotherapy management focuses on:

• Reducing pain and irritation
• Improving hip and knee strength, particularly the gluteal muscles
• Addressing running or movement mechanics
• Managing training load and activity progression
• Supporting a gradual and safe return to sport or exercise