IT Band Stretches, Strength Exercises, and More

What’s the IT baThe iliotibial band (IT band) is also known as the iliotibial tract or Maissiat’s band. It’s a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip to the knee and shinbone. The IT band helps to extend, abduct, and rotate your hip. It also helps to stabilize and move the side of your knee while protecting the outer thigh.

Iliotibial band syndroIT band syndrome (ITBS) is a common lateral knee injury. Overuse and repetitive flexion and extension of the knees usually cause this type of injury. It occurs when the IT band becomes tight, irritated, or inflamed. This tightness causes friction on the outside of the knee when bending, which is painful. Sometimes it causes referred hip pain.

Causes of IT band syndroITBS is caused by excessive friction from the IT band being overly tight and rubbing against bone. It’s primarily an overuse injury from repetitive movements. ITBS causes friction, irritation, and pain when moving the knee. It seems to happen only in some people, though the reasons for this are uncleaIt’s especially common for cyclists and runners. It can even develop from repetitively walking up and down stairs, wearing high heels, or sitting for long

periods with bent kneeRisk factors for developing ITBS includepreexisting iliotibial band tightness or prior injuweak hip, gluteal, and abdominal muscwalking or running on a track or uphiweakness or lack of flexibiliexcessive sittiweak knee extensor, knee flexors, and hip abductorepetitive activities such as running and

cycliknee arunbalanced leg lengtbowleflat feWho gets IT band syndromITBS can affect anyone. It’s especially common among runners, cyclists, and hikers. Athletes who use their knees such as basketball players, soccer players, and weightlifters are more likely to develop ITBSUsually people who get IT band syndrome are younger athletes or people who exercise regularly. Often, it’s due to mistakes in training that can usually be corrected.