Shin splints
22nd March 2020
Achilles Tendonitis
22nd March 2020Does the outside of your leg near your knee hurt when you run? You could have IT Band syndrome!
What is IT Band Syndrome?
ITB Syndrome or IT Band syndrome refers to pain in the lower, outer part of your thigh. It's normally slightly higher than your knee. It is a common problem for runners, triathletes and sometimes cyclists. It can hurt like hell! BUT is nothing to be concerned about in the long run, despite how much it hurts!
What is the IT Band?
The IT Band, or Ilio Tibial Band, is a piece of connective tissue, similar to a tendon, that runs from your ilium (your pelvis = the I) down to to your knee and tibia(the T). 2 main muscles attach to it, the tensor fascia latae and the gluteus maximus. You can stretch muscles if you want but You CANNOT STRETCH YOUR IT Band. The pain is caused by irritation of the soft tissues around the IT Band as it passes down the outer part of your leg, before it reaches your knee.
Do I need a scan?
The answer to this one is simple.....NO you do not need a scan! It's a very distinct pain and is very simple for us to diagnose. Despite how much it hurts there is nothing causing long term harm or damage.
How is it injured?
IT Band syndrome used to be called IT Band friction syndrome. It used to be thought it was related friction of the IT Band against the outer part of the thigh bone (femur). The modern theory is that it's actually down to compression of the IT Band against the femur. Whatever theory about the exact cause is right, the rehab is actually the same!
Should I stop running?
The ultimate question of all runners. "Should I keep running, or should I stop?" With IT Band syndrome you MAY benefit from a short period of not running. Don't worry though we can normally get you back running pain free very quickly. Using some basic gait re education and run retraining techniques. It sounds complicated but don't worry we'll talk you through it and do it with you the first time.
IT Band Syndrome Rehab
The 3 main components of your rehab are
- Gait/Run retraining
- Increasing Muscular Strength
- Modifying your mileage
Sometimes insoles/orthotics or changing your running trainers can be useful but we'll be able to answer all those questions for you. There is no one size fits all solution.
If you think you have IT Band syndrome and would like help returning to running pain free, get in touch!
We have helped hundreds of people recover from their IT Band syndrome knee pain. Whatever your running goal we can help!
Book online using any of the links on this page, Call us or get in touch using the contact form below.
We look forward to helping you get back fighting fit!
Not only have Hogan & Mitchell fixed my IT band injury, they have also transformed the way I run and I have enjoyed plenty of pain free runs over the festive period. I'd not hesitate to go back if I had any further problems.
Ali S.
I’ve consulted Hogan & Mitchell with four different ailments over the last 6 years, and each time they've treated them hugely successfully. I most recently had an ITB problem brought on by riding 1000 miles on a bike in 10 days.
Each time their technique has been the same – they asked me lots of questions, and asked me to undertake apparently simple, but controlled movements. At first you might wonder where it’s all leading; the answer, as it turns out, is to a fantastically accurate diagnosis of the problem, the likely cause, and to a range of movements or stretches that if practised diligently will sort the problem out.
Where Hogan & Mitchell differs from other physios I’ve experienced in the past is that they take nothing at face value; they take the time to understand your symptoms, and really go back to first principles to understand what could be causing them. I recommend them strongly, and without hesitation.
Stuart K.
