Outer Knee Pain

What is Iliotibial Band Syndrome?

The iliotibial band (ITB) is a thick tissue that runs from the outside of your hip to the outside of your shin bone.  ITB syndrome is caused by excessive friction of the ITB as it rubs over the outside of the knee during repetitive bending and straightening of the knee resulting in irritation, friction, pain and swelling at the outer knee.  ITB syndrome is often associated with biking, running, hiking or walking long distances.

What Causes ITB Syndrome?

There are many contributing factors, including:

• • Weak hip muscles
  • Flat feet
  • Tight calf muscles
  • Bow legs

• Tight IT band

• Riding a bike with a seat in the wrong position

• Wearing the wrong shoes

• Overdoing it

• Running in the same pattern (ex: slopes)

• Not warming up properly

How do you treat ITB Syndrome?

• Rest
• Ice
• Anti-inflammatory treatment (NSAIDS, topicals)
• Orthotics 
• A proper bike fit
• New supportive shoes
• Exercises to correct muscle imbalances  and to stretch tight structures

A physical therapist can assess you to determine specifically where you are tight or weak and prescribe an exercise program designed for your needs to improve your mechanics.  A proper exercise program should improve your strength and mobility and decrease your pain.  To be able to return to the activities you love, you need to fix the problem and change your mechanics to eliminate the cause of your pain.

Call today to schedule your physical therapy evaluation to get rid of your knee pain. 303-900-2282.