WHAT IS IT?
IT band syndrome is pain on the outside of the knee that shows up during or after running, cycling, or repetitive lower body activity. Most people assume the IT band itself is the problem and spend a lot of time foam rolling the side of their thigh. The IT band is actually a thick piece of fascia and you can't stretch it or roll it out in any meaningful way. What you can change is the TFL muscle it attaches to, and the vastus lateralis underneath it. That's where we focus.
common symptoms and signs
pain on the outside of the knee during or after running
pain that gets worse the longer you go and eases when you stop
aching or tightness along the outer thigh
pain going down stairs or hills
tenderness when pressing on the outside of the knee
a snapping or rubbing sensation on the side of the knee
Who is a good fit?
you're someone who wants to understand what's going on in your body and actually do something about it. We work best with people who are ready to be an active part of their recovery, not just lie on a table and hope for the best.
IT BAND SYNDROME
Ready to get back to moving?
Book an appointment and we'll figure out what's going on and how to fix it.
why does this happen?
IT band syndrome is almost always a hip problem showing up as knee pain. When the TFL is tight or overworked, it pulls on the IT band and creates friction at the outside of the knee. Weakness in the surrounding hip muscles compounds the problem by putting even more load on the TFL to compensate. Runners and cyclists see this a lot, but it shows up in anyone doing repetitive lower body movement without enough hip strength to support it. It also tends to build slowly. Most people push through the early warning signs until it becomes impossible to ignore, which by that point has usually been going on for months.
how we treat it
We start with a movement exam to identify where the hip weakness and tightness are coming from. From there we use cupping, IASTM, and dry needling to address the TFL and vastus lateralis directly. This is where a lot of providers stop. We don't. Once the tissue is moving better we progressively load the hip and surrounding muscles so the TFL stops overworking and the knee stops taking the hit. The goal is to build enough strength and capacity that you can run, cycle, or train without having to manage it constantly.