When the days become longer and the weather gets nicer, you might find yourself itching to get outside and enjoy your favorite outdoor activities, like riding your bicycle or going for a run. After resuming your favorite outdoor activities, you might quickly start to notice pain and discomfort on the outside of the lower thigh and knee. This pain on the outside of the knee could be related to Iliotibial Band/Friction Syndrome (ITBS).
What is the Iliotibial band?
It’s actually not a muscle! The IT band (ITB) is a dense fibrous band of tissue that covers the outer side of the thigh and connects primarily to a muscle at the hip (Tensor Fascia Latae) and partially to the gluteus maximus.1 It then travels down the outside of the thigh to the outside of the shin bone.1
The IT band does not create the motion but creates movement through tension created by the hip muscle. The role of this muscle at the hip (Tensor Fascia Latae) is to bring the hip backward, to the side, and turn the hip inwards.2 The muscle also assists in keeping the pelvis level when standing on one leg and helps to straighten or bend the knee depending on its position.2
Who gets Iliotibial Band/Friction Syndrome (ITBS)?
Roughly 15% of knee injuries in bicyclists and 10% of running-related injuries are related to Iliotibial Band Syndrome (ITBS).3,4 While there is some debate for the cause, some believe it is the repetitive bending and straightening of the knee causing recurring friction of the IT band. This can lead to increased pain and discomfort on the outside of the knee, during activities such as cycling and jogging.4
Risk factors5
- A drastic increase in exercise volume
- Riding or running the same route over and over again
- Decreased length of the IT band and Tensor Fascia Latae
How can YPT help?
Your Physical Therapy can help resolve this issue by addressing training errors, improving muscle strength, and increasing flexibility depending on your needs and impairments. If you want to hit up the trails, but are dealing with this annoying issue, let us know in the contact box below and we will get you started with a free phone consultation and have you on your way to enjoying your favorite outdoor activities again in no time!
Disclaimer: Several conditions can cause knee pain other than ITBS. Other causes of this pain may not benefit from the advice shown above. However, you could still benefit from physical therapy to determine the cause and how to resolve your symptoms. If you are dealing with this issue or other musculoskeletal-related problems, please contact YPT to schedule your free phone consultation.
If you are dealing with this issue or other musculoskeletal-related problems, please fill out the contact form below so we can get started with your free phone consultation. Why waste time when you can get back to functioning in everyday life without discomfort with help from Your Physical Therapy?
References
- Neumann DA. Kinesiology of the hip: a focus on muscular actions. J Orthop Sports Phys Ther. 2010 Feb;40(2):82-94. doi: 10.2519/jospt.2010.3025.
- Neumann, D. A. (2016). Kinesiology of the musculoskeletal system (3rd ed.). Mosby.
- Ménard M, Lacouture P, Domalain M. Iliotibial Band Syndrome in Cycling: A Combined Experimental-Simulation Approach for Assessing the Effect of Saddle Setback. International Journal of Sports Physical Therapy. 2020;15(6):958-966.
- Charles D, Rodgers C. A Literature Review and Clinical Commentary on the Development of Iliotibial Band Syndrome in Runners. International Journal of Sports Physical Therapy. 2020;15(3):460-470. doi:10.26603/ijspt20200460
- Dressendorfer R. Iliotibial Band Syndrome. Richman S, ed. CINAHL Rehabilitation Guide. October 2018.