Your IT band, or your iliotibial band, is a strong, fibrous band of flexible fascia, or connective tissue, that connects the hip to the outside of the knee. When this tissue becomes tight or dysfunctional, it can cause severe aches and pains that can cause a domino effect of problems throughout the body.  

This dysfunction is referred to as Iliotibial Band Syndrome or ITBS. This problem can affect anyone and may be caused by a variety of issues. Our medical fitness experts at Dynamic Fitness and Rehabilitation share possible reasons why your IT band hurts and how we can help.  

What Causes Iliotibial Band Syndrome?  

While the cause of IT band syndrome is heavily debated, one possible cause is repetitive friction from bending and straightening the knee, which results in inflammation of the tissues beneath the IT band. There are other studies suggesting the pain comes from compressive forces against a fat pad within the IT band.  

A third theory proclaims the pain is from chronic inflammation of the IT band bursa. Of course, it’s possible that all of these theories are correct, and the cause is determined on a case-by-case basis. 

Factors that Play a Role  

At Dynamic Fitness and Rehabilitation, we provide a personalized assessment to each unique individual. This allows us to address the various factors at play to restore functionality through a thoughtfully designed Rehabilitation plan.  

The problem is practically never as simple as just an irritated IT band.  

There are several contributing factors. 

Musculoskeletal  

The musculoskeletal factors that could lead to IT band syndrome include: 

• Anatomy - anatomical variations such as hip and knee alignment or foot pronation can place excessive stress on the IT band  
• Flexibility - decreased flexibility in the various soft tissues can impact the function of the foot, ankle, knee, and hip, ultimately leading to compensations that strain the IT band  
• Strength - imbalances or weaknesses throughout the body can result in problematic movement patterns that hinder or stress the IT band  
• Neuromuscular Dysfunction – When weakness or imbalances occur, the coordination between the mind and muscles weakens, which can lead to tension and pain at the knee and through the leg 

Environmental   

External factors may also lead to strain on the iliotibial band.  

• Training surface – always training on tilted or downhill inclines may lead to stressed IT bands  
• Overtraining – training too intensely or too frequently without properly conditioning your body can result in poor technique and too much stress on the body  
• Shoes – consistently wearing and training in shoes that are worn out or lack arch support can cause biomechanical dysfunctions throughout the body, stressing the IT band  

 What are the Symptoms of Iliotibial Band Syndrome? 

ITBS can be a highly painful condition. Signs you’re dealing with this dysfunction include: 

• Stabbing or stinging on the outside of the knee 
• A “snapping” sensation over the knee as it bends and straightens 
• Swelling around the outside of the knee  
• Tightness and pain in the hip  
• Constant pain after activity, particularly walking, climbing or descending stairs, or standing after sitting  

How Dynamic Fitness and Rehabilitation Can Help  

The great news is ITBS is a reversible condition- you don't have to suffer! At Dynamic Fitness and Rehabilitation , we have a variety of strategies to relieve your pain and get you back to moving with ease.  

Restore Range of Motion   

Since the IT band connects the pelvis and hips to the knee, issues in any of these joints can place excessive strain on this connective tissue. Our M.A.T. expert will assess your range of motion and offer hands-on therapies and an exercise plan to restore joint mobility.  

Improve Functional Strength   

Weakness in the core muscles, which include your abdominals, low back, pelvis, and glutes, can contribute to ITBS. A strong core will provide stability throughout the body, meaning less unhealthy compensation.  

At Dynamic Fitness and Rehabilitation, we’ll pinpoint which muscles are underactive and which ones are overactive so we can create the best movement plan for your body.  

Not only will we help you get stronger- we will also ensure that you can translate that strength into your everyday life with functional exercises. 

Muscle Activation Techniques   

By moving and manipulating the muscles and joints with M.A.T®, our trainers will gently reactivate the muscles and release trigger points in the connective tissue. This method is used by professional athletes across the industry from NFL to MLB.  

Related Conditions > Collapsed Arches   

Release Your Pain with Dynamic Fitness and Rehabilitation  

IT Band Syndrome is a frustrating condition that can significantly disrupt your daily life. But you don’t have to live with it! There are many steps you can take to naturally reverse the condition and restore your ability to move freely.  

The first step is reaching out to a medical fitness expert who can guide you on your Rehabilitation journey back to optimal musculoskeletal health. Schedule your evaluation with Dynamic Fitness and Rehabilitation!