IT Band syndrome also known as Runner’s knee is one of the most common injuries among runners. The Iliotibial Band Syndrome happens due to overuse of the band which is located along the thighs in the outside part of the leg, covering the area from the pelvis down to the tibia. The IT band extends from the hip joint over the knee joint and is an important lateral stability structure of the knee, allowing flexion and extension. 
Because of an overuse injury, the movement of the knee becomes painful, causing pain on the outside part of the knee. Most of the time the pain will manifest when the knee is moved or flexed back and forth, passing the femoral epicondyle. 
Swelling and pain on the outside of the knee is the most notable symptom which can trick runners into believing they have a knee injury instead of IT band syndrome. 


IT band syndrome is caused by activities that continuously force the leg to move inward. This usually includes running towards the same direction or steep grounds, overstraining in workouts, running too much distance, or wearing old shoes. 
Unlike other knee conditions, IT band syndrome can affect long time runners and beginners and is most common in women as the women’s hips tilt in a way that causes their knees to turn in. 


The symptoms usually start with the beginning of the physical activity and get worse if the person continues with the activity that is causing the pain. 

  • Swelling
  • Snapping, popping or clicking sensation in the knee
  • Tenderness of the knee and buttocks
  • Pain after exercise
  • Redness and warmth around the knee 


Iliotibial Band pain is relatively easy to treat. Most treatment options include either reduction of pain and swelling, or stretching and prevention of further injury. 
Most common treatments are:

  • Rest 
  • Ice application
  • Anti-inflammatory medications
  • Corticosteroid Injection
  • Physical Therapy
  • Massage

To prevent Iliotibial Band Syndrome:

  • Decrease the number of miles per run
  • Avoid running on concrete surfaces
  • Walk before starting to run
  • Make sure the running shoes are not worn out 
  • Change directions when running