When you bend and straighten your knee, the IT band rubs over the thighbone. Doing this over and over can cause inflammation. When the IT band becomes inflamed, it doesn't glide easily. This may prove painful.
What can be mistaken for IT band syndrome?
Also known as Iliotibial Friction Syndrome, ITB syndrome or ITBS, it is often misdiagnosed as Runners Knee.
How do you release a tight IT band?
Iliotibial band stretch
- Lean sideways against a wall.
- Stand on the leg with the affected hip, with that leg close to the wall.
- Let your affected hip drop out to the side of your body and against the wall.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
What does an inflamed IT band feel like?
The most common symptom of IT band syndrome is pain located on the outside of the knee that increases as a person runs, cycles or performs other exercises that involve repetitive bending and straightening of the knee. One may also experience a feeling of clicking, popping or snapping on the outside of the knee.
How long does a tight IT band take to heal?
With treatment, specifically nonsurgical treatment, about 50 to 90% of people with ITBS improve after about four to eight weeks. Some studies show that it happens within two to six weeks.
What is proximal IT band syndrome?
Proximal ITB syndrome is a recently described entity. As defined in the original description, it is a strain injury of the proximal ITB enthesis at the iliac tubercle. The reports to date have been retrospective and little is known about the true incidence.