Recreational running has exploded in popularity since the 1970s, but the risk of injury is high. Research shows 24% to 85% of runners will develop an injury at some point.
Among these, Iliotibial Band Syndrome (ITBS) is the second leading cause of pain in many runners. Studies place the incidence between 1.6% and 12% in runners, with women slightly more affected than men.
ITBS is rarely seen in non-active people, but it can occur. The condition often starts as mild pain on the outside of the knee, but without proper treatment and care it can make activities nearly impossible.
What Is IT Band Syndrome?
Iliotibial Band Syndrome (ITBS) is an overuse injury that develops when the iliotibial band, a thick band of connective tissue running from the hip to the outside of the shin, becomes irritated when it crosses the lateral femoral condyle.
The IT band itself isn’t a muscle, but it works closely with the gluteus maximus and tensor fascia lata to stabilize the knee during movement.
At about 30 degrees of knee flexion, this motion creates an impingement zone where the band either rubs or compresses against the bone and surrounding soft tissues.
Symptoms typically include:
- Sharp or burning pain on the outside of the knee, especially during repetitive activities
- Tenderness or tightness that can extend up the outer thigh along the IT band
- In some cases, a snapping or popping sensation when the knee bends and straightens
Common Causes of IT Band Syndrome We See in Wheat Ridge, CO
In my clinic, these are the most common contributors I see in patients with Iliotibial Band Syndrome.
Biceps Femoris Tendinopathy
The biceps femoris, attaches near the same region where the IT band crosses the knee. When this tendon is irritated or inflamed, it increases strain on the lateral knee.
The combined tension from both the hamstring and IT band makes friction against the femoral condyle more intense, accelerating irritation.
Degenerative Joint Disease
Arthritic changes in the knee alter how the joint moves and distributes force. As cartilage wears down, the IT band may experience abnormal rubbing against the lateral femoral condyle.
Patellofemoral Stress Syndrome
When the kneecap does not track properly, pressure on the structures around the knee changes. This imbalance shifts force toward the lateral side, where the IT band inserts.
Over time, the added stress on the IT band leads to localized irritation and pain.
Osteochondritis Dissecans
In this condition, small areas of bone and cartilage become damaged inside the knee. This changes the smooth mechanics of the joint and can create uneven surfaces near the lateral condyle.
As a result, the IT band experiences more friction during knee movement, making ITBS symptoms more likely.
Overuse Injuries
Repetitive activities like long-distance running, or cycling place continuous stress on the IT band. Without adequate rest, stretching, or strength support from the hip and core, the tissue becomes irritated.
Overuse is the most common cause behind ITBS, and it explains why the condition is so frequently seen in athletes.
How We Treat IT Band Syndrome at The Disc Chiropractic
At The Disc Chiropractic, I use a combination of hands-on care and advanced therapies that work together to get patients back to their activities without pain.
Chiropractic Adjustments
When the hips or lower back are misaligned, the entire kinetic chain from the hip to the knee is stressed unevenly.
Using my hands or with the aid of an instrument, we will deliver a gentle yet precise thrust to joints and bones in the lower back and hips thus correcting misalignments and reducing stress on your legs.
Shockwave Therapy
We use the Intelect RPW 2 device to deliver acoustic waves along the IT band and lateral knee to break down calcified scar tissue, stimulate blood circulation, and help the body start its natural healing process.
Patients usually notice less pain and better function after just a few sessions, and the therapy directly targets the inflammation driving their symptoms.
Soft Tissue Therapy
Muscles that interact with the IT band including the gluteus maximus and tensor fascia lata often tighten up. With the Rapid Release Pro 3, I use focused vibration to relax these muscles, reduce tension, and improve mobility along the outside of the thigh.
Therapeutic Exercises
Finally, long-term recovery depends on strengthening the right muscle groups. I guide patients through specific therapeutic exercises that target the hip abductors, gluteus medius, and core muscles.
FAQs About IT Band Syndrome
What causes IT Band Syndrome in runners?
IT Band Syndrome in runners is usually caused by repetitive friction of the band against the outer knee during each stride. Poor hip strength, pelvic misalignment, or running on uneven surfaces can make the friction worse.
How do I know if my knee pain is IT Band Syndrome?
The most common sign is sharp or burning pain on the outside of the knee. Tenderness along the outer thigh or a snapping sensation when bending the knee are also clues that point to IT Band Syndrome.
Can IT Band Syndrome heal without rest?
Rest alone may ease symptoms, but it usually doesn’t solve the problem. Since ITBS is linked to hip and knee mechanics, patients often need chiropractic adjustments, soft tissue therapy, and strengthening exercises to fully recover.
How long does IT Band Syndrome take to recover?
Most patients improve within 6 to 8 weeks when combining treatments like adjustments, shockwave therapy, and rehab exercises. For more severe or long-standing cases, full recovery can take 3 to 6 months, depending on the level of inflammation and strength deficits.
What exercises help with IT Band Syndrome?
Exercises like side-lying leg raises, clamshells, and controlled single-leg balances are great beginner friendly starting points.
Don’t Let IT Band Pain Hold You Back
IT Band Syndrome is common in runners, cyclists, and athletes, but it doesn’t have to keep you sidelined. Our $97 New Patient Special is the first step.
You’ll leave your first visit knowing what’s causing your knee pain and exactly what it takes to fix it naturally.
If you’re ready to stop managing pain and start solving it,