IT Band Syndrome

Dr. Natasha Desai discusses IT band syndrome, treatment options, and how to prevent it.

The iliotibial band, or IT band, is a long tendon that runs along the outside of the leg from the hip to the knee. It plays an important role in stabilizing the entire leg while running. Injuries to the IT band are typically caused when the tendon rubs repetitively over the boney prominence on the outside of the knee, causing inflammation and pain. Treatment typically focuses on physical therapy to properly stretch the IT band and strengthening the butt muscles. Foam rolling and the standing IT band stretch are great ways to keep your IT band healthy.

Foam Rolling: concentrate on the center on the thigh, avoiding the boney prominences up at the hip and knee.

Standing IT Band Stretch: stand upright, cross your left leg behind your right leg, put your left arm over your head and reach while leaning to your right-hand side until you feel a stretch across the affected IT band and hold. Then, uncross your legs, stand up straight, and repeat in reverse.

To prevent IT band syndrome runners must practice good running mechanics, which rely on strong butt muscles as well as nice, flexible IT band and quad muscles. Runners should also avoid burst of training, that incorporate hills, squats, and jumps all at once.

Elite Care, for Elite Runners

Every year, injuries force thousands of runners and endurance athletes off of the track, trail, or course. Yet many of these injuries can be prevented by learning how and why they happen, and what athletes can do during training to keep themselves healthy.

The Runners Health series, produced by the Armory Track in collaboration with the sports medicine experts at Columbia University Irving Medical Center and NewYork-Presbyterian, is designed to educate runners on staying healthy while training, preventing injuries from happening, and treatment options for when they do occur.

See a SpecialisT

If you have persistent pain, or a recent injury, contact Columbia Orthopedics & Sports Medicine to make an appointment with a specialist. Our team will help identify the problem and get you on the road to recovery.

Phone: 212.305.4565

Information & Appointments