Ilio-Tibial Band Syndrome
Print-Friendly VersionComplaints
- Lateral knee pain which increases with running and walking activities
- Occasional hip pain
- Tenderness at the hip and/or outside of lower thigh and knee
Possible Causes
- Leg length discrepancy
- Excessive pronation
- Excessive tibial rotation
- Pes Cavus foot (high arch)
- Tight ilio-tibal band
- Soft, unstable shoes
- Weak hip stabilizers (abductors)
Shoe Profile
For moderate to excessive pronators: the long axis of the shoe should provide maximum torsional control of medial foot rotation (pronation) during the weight-bearing phase of the gait cycle. Proper support slackens the Ilio-Tibial band, reducing friction and irritation at the hip and the outside of the knee.
For supinators: the long axis of the shoe should provide maximum torsional control of foot rotation (especially outward rotation). Try to avoid shoes with heavy medial posting so as not to encourage increased supination.
Orthotics
Neutral (mild pronators) – Over-the-counter orthotics may be beneficial
Moderate to excessive pronators and supinators – Custom orthotics
Shoe Recommendations
The following shoes meet these criteria. Please click on the appropriate link to see the shoes and their test data.
Recommended Accessories
SuperFeet arch supports
For the overpronator, it is effective on reducing pain and tension in the ITB.
ProTec ITB Compression Wrap
Effective in reducing lateral knee pain due to ITB syndrome.
The Stick
Effective for massaging the ITB to release tissue tension and pain.
TheraBand Loops
Excellent way to strengthen the core muscles of the hips. Stability in the hips helps to reduce ITB pain.
SKLZ Cold Roller Ball
Provides targeted massage and ice therapy to reduce pain and inflammation.
Exercises**
**Please consult your physican before engaging in an exercise program.**
With all strengthening exercises, start with 3 sets of 10. If you experience any sort of pain reduce your reps to 3 sets of 5 repetitions. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.
Ilio-tibial band standing bent to side stretch |
Ilio-tibial band long sitting stretch |
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Leg Sideways (Abductors) Elastic Ankle |
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Images reproduced courtesy of T.E.D.© (Therapeutic Exercise Database) V. 2.0