IT Band Syndrome

Knee - Pathology

IT band syndrome is lateral knee pain related to friction or compression of the IT band during repetitive knee flexion and extension.

Biomechanical Mechanism

Overactive TFL, hip abductor weakness, and increased dynamic valgus contribute to lateral knee stress.

Clinical Rationale

IT band syndrome is often driven by proximal hip control deficits. Improving hip stability reduces lateral knee stress.

Practical Solution

Address hip control and reduce lateral knee loading with strength and gait correction.

Common Compensations

• Hip adduction
• Knee valgus
• Lateral knee pain during running

Correctives

• TFL/IT band SMR (2x60 sec)
• Glute med strengthening
• Running gait retraining

Progression

1. Level 1: SMR and stretching
2. Level 2: Hip strengthening
3. Level 3: Single-leg control
4. Level 4: Return to running

Regression

• Reduce running volume
• Limit pain-provoking range
• Use low-load drills

Red Flags

• Severe swelling
• Locking
• Trauma

Differential Diagnosis

• Lateral meniscus injury
• LCL sprain
• Biceps femoris tendinopathy

Related Patterns

• knee valgus
• overpronation

Related Exercises

• tfl it band smr
• lateral step band

Related Assessments

• ober test assessment
• single leg squat assessment