Chronic Knee Pain: Iliotibial Band Syndrome (ITBS)

Posted on Wednesday, April 24, 2024

Iliotibial Band Syndrome, or ITBS, is a painful condition in which the outside of the knee or hip can become irritated with prolonged activity. ITBS occurs when the iliotibial band, a strip of connective tissue running down the outside of the thigh, rubs against its attachments at the hip and knee. This friction happens when the knee is put through repetitive flexion and extension, like when running or cycling. ITBS can also cause warmth or redness at the knee, a grating sound or sensation while flexing the knee, or knee pain that increases as you exercise.

ITBS is most common in runners, but there are a number of other factors that can cause ITBS. Training too intensely without cool down or warm up, increasing intensity too quickly, improper footwear, previous knee injuries, and improper form when weightlifting can all lead to ITBS. Interestingly, women are more likely than men to develop ITBS.   

If you do develop ITBS, there are several nonsurgical treatments that are typically effective. The first thing to try is rest, and to limit whatever movement is causing the pain. Gradual reintroduction to activity is key, with plenty of rest, good form, and supportive footwear.

ITBS, like most chronic pain, can be addressed with proper form, rest, and the right movements. If you have chronic knee pain of any kind and want to gain strength, flexibility, and mobility, personal training could be right for you! I’ve successfully helped clients with knee pain over my years of personal training, and you could be next! Contact the Studio at 260-494-7817 to set up your FREE consultation today! 

-Joe Caffee is a graduate of the University of Saint Francis and a Certified Personal Trainer through the National Strength and Conditioning Association. 

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