IT Band Syndrome (ITBS) is pretty common among runners and cyclists. Competitive rowers, skiers, and athletes that play soccer, basketball, or field hockey can also get ITBS. Even folks with knee arthritis, or those with a knee replacement, might experience ITBS symptoms.

ITBS is caused by performing your activity—like when you're running and constantly bending and stretching your knee. That repetitive motion can tighten up your IT band, or even cause it to swell.

While ITBS can feel like bad news, chiropractic treatment and proper self-care can help you return to the activities you love.

What are the symptoms of IT Band Syndrome?

ITBS often manifests as severe, sharp pain on the outside of your knee. The pain can slowly get worse over time. Eventually you have to stop doing the activity causing ITBS because of the pain.

What is the IT band, and how does it work?

The Iliotibial band is a long band of fascia that originates from the Tensor Fascia Lata (TFL) muscle in your hip. The band runs from this muscle all the way to your knee.

If your TFL muscle is tight, it will pull on your IT band, causing it to tighten.

Bending your knee to 35 degrees causes your IT band to rub on bony structures around the knee. This friction causes pain and inflammation.

How do chiropractors diagnose IT Band Syndrome?

We may use positive orthopedic tests for your IT band —

• Ober’s test identifies tightness of the iliotibial band
• The Nobel Compression test detects pain, abnormalities, and tightness of the iliotibial tract.

We'll also discuss your lifestyle and activities to help determine if your diagnosis is IT Band Syndrome.

How do chiropractors treat IT Band Syndrome?

Treatments for IT Band Syndrome tend to involve the TFL muscle in your hip.

IT Band Syndrome treatments work by helping decrease muscle tightness and increase TFL muscle strength. A strong, yet supple TFL muscle can provide the support it is designed to give, while avoiding dysfunction that causes your pain.

Depending on the cause of your specific IT band pain, we may prescribe:

• topical CBD creams
• foam roller exercises
• rolling pin/stick exercises
• elastic bands/loop exercises

How long does it take to heal from IT Band Syndrome?

Your severity of pain and the amount of rest/recovery you can take will determine how long it takes to heal. It could take anywhere from 2 weeks to 2 months.

The sooner you see your healthcare provider, the sooner you can get back into life.

How can you prevent IT Band Syndrome on your own?

Soft tissue work on your IT band, along with daily stretching and strengthening can help.

Keep your TFL muscle strong, yet supple, to decrease your chances of pain.

Stretching your TFL muscle and IT band before and after activity is essential. The best preventative self-care measures for the TFL and IT band include —

• pigeon pose
• crossing one leg in front of the other while standing and reaching overhead and to the side
• figure four position
• foam rolling the TFL muscle and IT band

You can strengthen the TFL muscle with these exercises—

• banded side stepping
• banded monster walks
• banded clam shells

Do a warm up before beginning any workout or physical activity.

This 5-minute warm-up for injury prevention could help.

No one wants to take time off from their favorite activities.

The best way to avoid long breaks from your routine is to take preventative measures, and seek treatment when you feel pain.

You can also stretch and strengthen to avoid pain.

Book online with one of our Aptos chirorpactors when you notice outer knee pain. With proper care, you'll be out of pain and back into life in no time.