How to deal with Iliotibial Band Syndrome

IT band

Tara Hipp, DPT, Franciscan St. Francis Sports Medicine  talks about how to deal with Iliotibial Band Syndrome. Symptoms can include Pain on outside of knee, painful snapping over knee as it bends and straightens, swelling near outside of knee, occasional tightness and/or pain at outside of hip.

• Excessive irritation causes pain at the outside part of the knee. IT band becomes tight or inflamed.

• Causes: Poor alignment and/or muscular control of pelvis and lower body, worn-out shoes, running downhill or on banked surfaces, too many miles

• Treatment: Rest immediately – fewer miles or no running at all. Ice. Strengthen core and hip muscles. Massage or foam roller massage. Stretching. Cross-train.

• Prevention: On-going core and hip strengthening (side to side movements). On-going stretching program. Get a good warm-up before running (i.e walk ¼ mile). On-going cross training to avoid overuse injuries. provides commenting to allow for constructive discussion on the stories we cover. In order to comment here, you acknowledge you have read and agreed to our Terms of Service. Commenters who violate these terms, including use of vulgar language or racial slurs, will be banned. Please be respectful of the opinions of others and keep the conversation on topic and civil. If you see an inappropriate comment, please flag it for our moderators to review.

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