Written by Physiotherapist: Rhys Veen

Forrest Gump never got Iliotibial Band (ITB) Syndrome because he never tried to stretch his iliotibial band (hint, hint).

Today I will be breaking down what ITB Syndrome is, how to know if you have it and how to manage it.


If you have had pain on the outside of your knee that has been:

  • Sharp, aching or burning.
  • Spreads up the side of your thigh to the hip.
  • Hot and warm.
  • Potentially clicking or popping.

You may have had ITB syndrome then.


ITB Syndrome is thought to involve compression of sensitive structures beneath the ITB and femur. It is very important to know it is more a compression injury then a friction injury. Knowing it is a compression issue we know stretching the ITB and steroid injections are not technically going to help the issue.

The ITB provides stability for both the hip and knee joints and is thought to store and release energy like a spring. That is why it is commonly seen in runners and walkers who have increased their load of exercise over a short period of time. If you have been experiencing pain like ITB syndrome, remember: don’t increase the duration, intensity or hill work to quickly. Slowly progress your exercise. Discuss with your Physiotherapist or Exercise Physiologist on further clarification as training error is thought to be a factor in 60% of ITB Syndrome cases.


Initially, we need to modify the activities that are aggravating your knee pain. Gradually re-introducing the activities as symptoms allow. When pain starts to subside, we want to strengthen weak muscles that may be contributing to your issue. These muscles are most likely your three gluteal muscles and hip adductor muscles. Your rehabilitation is individualised and it is recommended you progress accordingly with your Physiotherapist.

We hope this helps and don’t forget to leave a comment or message.

Who should I book with?

All of our Physiotherapy team are qualified to help you with this kind of injury. Your Physiotherapist will guide you on the treatments needed as such as home exercise, taping, massage and or dry needling.

Call 9756 7424 or alternatively book online today

Cancellation Policy

We have a same day cancellation policy where a $50 fee will be charged for missed or cancelled appointments. Please call 9756 7424 or email info@4lane.com.au to reschedule or cancel Thank you for your understanding.

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Iliotibial band pathology: synthesizing the available evidence for clinical progress – Geisler P (2020)