IT band syndrome
Why does the outside of my knee hurt after a few kilometres of running?
Pain on the outside of the knee in runners and cyclists, often starting at a predictable point in a run.
What it feels like
Sharp or burning pain on the outside of the knee that starts at a fairly predictable distance into a run, is often worse downhill, and may force you to stop.
What is actually happening
The iliotibial band runs down the outside of the thigh to just below the knee. Repeated loading during running can irritate the tissue where it passes the outside of the knee. Training changes, such as sudden increases in distance or downhill running, are common triggers.
How it is assessed
Assessment includes tenderness on the outside of the knee, tests that reproduce the pain, hip strength and control, your training history and footwear, and a look at your running, including on a treadmill at The Runner’s Academy.
How it is treated
A systematic review of IT band syndrome in runners found limited high-quality research, so treatment follows sound loading principles: reducing aggravating running load for a period, progressive hip and leg strengthening, running technique changes where relevant, and a graded return to running.
What to do first
Cut back the distance and downhill running that bring it on, cross-train with activities that do not provoke it, and have it assessed before it becomes long-standing.
Where this is assessed
- The Runner's Academy St. Clair West · Mon/Wed/Fri · 3:00 PM – 6:30 PM Book at Runner's Academy
- Athlete's Care Sports Medicine Centres Yonge & Eglinton · Mon/Wed/Fri · 8:00 AM – 2:00 PM Book at Athlete's Care
References
This page is based on the following clinical practice guidelines and research.