IT Band Pain

The IT Band (ITB) is connective tissue that connects from the outside of your hip to the outside of your tibia, just below the knee joint. The TFL (tensor fascia lata) muscle connects to the ITB at the hip.

IT Band pain will occur when there is friction, or rubbing, between the ITB and the lateral femoral condyle, at the knee. This pain, with runners, will usually be felt 10-15 minutes into your run, it may also be associated with hill running. Soreness can also occur at the hip with the TFL muscle when it is over worked due to muscle weakness or increased workload.

Both areas of soreness could come from muscle tightness, overpronation, alignment issues, broken down footwear, and/or training on a slope. Orthotics, by preventing overpronation (arch collapse), can often limit the over-use of the TFL and the friction of the ITB over the knee. Muscle stretching and often strengthening will be important. Consult your physiotherapist. Lastly, your footwear should be assessed for overuse and appropriateness. Your exercise should be cut back and ice should be applied to decrease inflammation.

Plantar Fasciitis | Metatarsalgia | Bunions | Achilles Tendonitis | Shin Splints | Runner's Knee
IT Band Pain | Low Back Soreness | Jumpers Knee

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