The iliotibial band is a broad band of tendon that runs from the hip down the outside of the thigh and attaches to the tibia (shin bone) on the outside of the leg just below the knee. This tendinous band passes over a bony prominence on the outside of the knee called the lateral femoral epicondyle and is prone to friction in this location. Friction is greatest at 20-30 of knee flexion (bending) which is the angle of the leg when the foot hits the ground when running. Therefore the condition is common among runners. The condition is more common amongst individuals who:
- Have bow legs (genu varum)
- Feet over pronate (roll inwards/flatten) when walking/running
Symptoms
- Pain of the outside of the knee just above the joint line
- Pain aggravated by running especially downhill
- Pain worst at 20-30 degrees of knee flexion (bending)
- Pain aggravated by pressing into the knee when bending and straightening leg
What you can do
- Rest and avoidance of aggravating activities e.g. downhill running
- Apply ice therapy to reduce swelling
- Stretch the illiotibial band regularly
What we can do
- Use deep tissue massage and myofascial release techniques to reduce tension in illiotibial band
- Stretch iliotibial band
- Prescribe stretches for iliotbial band
- Prescribe exercises or orthotics to correct overpronation of feet
Tags: knee pain, lateral knee pain
