Iliotibial Band Syndrome

ITB friction syndrome is common and results from inflammation of the distal ITB and the bursa which lies deep to the ITB and over the lateral femoral condyle

  • Causes are often associated with a single long hard run, a rapid increase in training distances, running on banked surfaces or excessive hill running
  • Other contributing factors might be: tightness of the ITB, malalignment and leg length discrepancy, excessive foot pronation and downward contralateral pelvic tilt during stance on the affected leg during running (which stretches the ITB)
  • Symptoms include stinging pain over the distal portion of the ITB that worsens when running downhill, and pain on compression over the lateral epicondyle with the ITB stretched is confirmatory


– Avoid painful activities; reduce training distance, orthotics to avoid excessive foot pronation.


Once the inflammation has settled daily stretching of the ITB should occur (this can be difficult to perfect).

3 x 3 x 10 sec progressing to 3 x 3 x 30 sec


The step behind stretch:

In a standing position, cross your left leg over the other, with your feet about 1 foot apart. Lean to the left until a stretch is felt over the outside of your right hip. Keep shoulders parallel to the ground.

Lie on back pull affected knee across body.

Step downs: Strengthens quads and hip stabilizers and helps control hip adduction/abduction movement.

Exercise progressions:
3 x 3 x 10 sec progressing to 3 x 3 x 30 sec

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Malcolm Calcutt

In the last century, a mechanical fitter by trade. Now re-invented as a Soft Tissue Therapist that uses past skill sets to enable better understanding of your presentation. Loving the ability to have a difference in peoples lives through greater awareness and education. Quiet time is traveling, exploring our past around the world, Antiquities hold so much lost knowledge and understanding about being human.
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