Knee Pain: Is It Your IT Band?

Understanding One of the Most Overlooked Causes of Lateral Knee Pain

That nagging pain on the outside of your knee—especially after running, cycling, or long walks—could be more than just overuse.

It might be your IT band.

Iliotibial Band Syndrome (ITBS) is one of the most common sources of knee pain, especially in active people. Left untreated, it can seriously affect your performance, comfort, and even your ability to walk pain-free.

Let’s break down what it is, why it happens, and how to treat it effectively.

🧠 What Is the IT Band?

The iliotibial (IT) band is a thick band of connective tissue that runs from your hip down the outside of your thigh to your knee. It stabilises your knee during movement, especially during running, squatting, or cycling.

IT Band Syndrome occurs when this band becomes tight or inflamed, causing friction over the outer knee — resulting in pain.

⚠️ Common Symptoms of IT Band Syndrome

• Sharp or burning pain on the outside of the knee

• Discomfort that worsens with running, descending stairs, or cycling

• A feeling of tightness or pulling down the side of your leg

• Pain that improves with rest but returns during activity

If that sounds familiar, your IT band could be the culprit.

🔍 What Causes IT Band Issues?

Several factors can contribute to IT band syndrome, including:

• Tight hip or thigh muscles

• Poor running or cycling form

• Weak glutes or core

• Overtraining without proper rest

• Improper footwear or biomechanics

Even things like sitting for long periods or uneven training surfaces can play a role.

✅ Treatment + Prevention Strategies

If you’re struggling with knee pain, don’t just power through it. Here’s what works:

🔸 Sports Therapy & Manual Release

Hands-on treatment (like dry needling, massage, or myofascial release) can help reduce tightness and inflammation.

🔸 Strengthening & Rehab

Targeting the glutes, hips, and core builds better movement patterns that protect the IT band.

🔸 Foam Rolling & Stretching

Gentle rolling and hip mobility work can help keep the band supple — but technique matters, so get guidance first.

🔸 Gait + Posture Correction

Working with a therapist to adjust your movement can address the root cause and prevent re-injury.

🩺 Let’s Fix That Knee Pain

The good news? IT band syndrome is highly treatable — especially when caught early.

Don’t wait for the pain to get worse.

👉 Dealing with knee pain? Book an IT band assessment today.Let’s get you back to moving comfortably, confidently, and pain-free.

➡️ Book Now or send us a message to learn more.