ITB Syndrome

Iliotibial Band Syndrome (ITBS) is a common cause of outer knee pain, especially in runners, cyclists, and athletes. The IT band is a thick, fibrous tissue that extends from your hip to your shinbone. When this band becomes tight or inflamed, it rubs against the outer part of the knee, causing irritation and pain. Early physiotherapy can prevent the condition from becoming chronic and restore pain-free movement.

Symptoms

• Sharp or burning pain on the outer side of the knee

• Pain that worsens with running, cycling, squatting, or climbing stairs

• Swelling or tightness near the knee joint

• Snapping or popping sensation during movement

• Pain that reduces with rest but returns with activity

Causes

• Overuse from repetitive knee bending (e.g., running, cycling)

• Sudden increase in physical activity or training intensity

• Tightness in the IT band, hip flexors, or quads

• Weak glutes or hip muscles

• Improper running form or poor biomechanics

• Leg length discrepancy or uneven posture

• Worn-out or inappropriate footwear

When to See a Physiotherapist

Consult a physiotherapist if:

• Pain on the outside of your knee persists for more than a few days

• Symptoms interfere with your ability to run, walk, or climb stairs

• Home remedies like ice and rest aren’t helping

• You notice stiffness, swelling, or snapping sensations near your knee

Risks

You may be more prone to ITB Syndrome if you:

• Are a runner or cyclist

• Train on uneven or inclined surfaces

• Suddenly increase workout intensity or frequency

• Have muscle imbalances or poor posture

• Skip warm-ups or stretching

• Wear worn-out shoes or use incorrect form

How to Prevent ITB Syndrome

• Warm up before and cool down after physical activity

• Incorporate hip and core strengthening exercises

• Stretch regularly, especially your IT band, quads, and glutes

• Avoid sudden changes in your training schedule

• Cross-train to reduce repetitive strain

• Wear supportive, activity-appropriate footwear

• Correct your posture and running mechanics

Treatments at Fitwell Physiotherapy, Kharadi

Our tailored ITB Syndrome treatment focuses on pain relief, restoring flexibility, and preventing recurrence:

Manual Therapy

Hands-on techniques to release tight muscles and fascia along the IT band and surrounding areas.

Electrotherapy & Dry Needling

Used to reduce inflammation, improve blood flow, and release trigger points.

Targeted Stretching & Strengthening

Focused on the hips, glutes, hamstrings, and core to support better alignment and movement control.

Postural & Gait Correction

We evaluate your walking or running form and correct biomechanical issues.

Functional Rehab

Gradual return-to-activity plan tailored to your fitness level and goals.