IT Band Syndrome Treatment | Illiotibial Band Pain

IT Band pain is a very common leg injury ailment we see at Stride Strong.
So what causes this annoying ailment?
When the striding leg lands on the ground during running (or walking), the body weight force vector is on the inside of the leg. This means the moment on the body is to collapse inward. To counteract this moment, the body utilizes its lateral structures (gluteus medius, IT Band, back muscles, sometimes lateral quad and hamstring) to stay upright and stable. Over-utilizing these structures, especially when weak to begin with, could cause compensations that would lead to a thickening of tissue in and around the IT Band. Typically this happens when a runner increases his/her training volume, or runs on an embankment (e.g. shoulder of the road) too much.
What are the symptoms?
Pain on the outside of the knee and/or pain in the lateral thigh, sometimes described as stinging sharp sensation or a dull ache. Pain is typically felt when the foot strikes the ground.
What can be done to treat IT Band Syndrome?
Best home remedies are:
– Ice the knee if it feels inflamed; apply heat to the thigh if it feels tight and stiff (e.g. a warm bath)
– Modify and reduce your running/walking volume
– Use a foam roll to roll out your IT Band from top to bottom, giving closer attention and time to the spots that feel stiffest. Yes, this will feel painful at times.
In the PT clinic:
– Your PT will help guide you through exercises to strengthen those lateral structures of the leg, while also ensuring the IT Band’s mobility along the hamstring and quad interface.
– At Stride Strong we guide our patients through proper gait mechanics and form so they understand and recognize what parts of their biomechanics is making their situation worse.
– In turn, shoe or orthotic recommendations along with stability exercises are prescribed to reduce the pain.
– In the event of a race, taping the knee would help reduce the pain for better performance.
Other therapies for more severe (and rare) cases:
– Patients are referred out to trusted physicians and providers for steroid injections, prolotherapy, or dry-needling.
IT Band Syndrome can take a long time to heal, but release of the tissues does and will happen. Due diligence on exercises and stretches prescribed by your therapist go a long way in treating IT Band pain.

By Alice Holland, DPT.
Alice’s Google + page.

Doctor of Physical Therapy, Director at Stride Strong Physical Therapy

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
Joyce Heideman
Joyce Heideman
08:28 11 May 18
After foot surgery I went to Stride Strong for therapy with Alice Holland. She helped me reach my full mobility again by continuously introducing new and challenging exercises. The entire staff is friendly and professional. They are always on time and do not rush. I look forward to doing 1/2 marathons again and riding my recumbent trike. Thank you Stride Strong for your care and high level of expertise.
Suad Daher
Suad Daher
20:48 28 Feb 18
The best physical therapy ever. Both JP and Sydney were a great PT, they helped me understand how I can help treat my injury and how it may have caused. And also they informed about so many techniques that I can use to help my injuries or any other injuries I get in the near future. They are both friendly and nice to talk too, and verbunformative. And there is also Krystal, she is the best front desk receptionist ever, she is nice and friendly and can easily manage your schedule based on the patients comfort if they want to schedule or not. She can help and she replies fast to any patients email. And she is easy to talk to. Thank you Stride Strong Physical Therapy.
Amanda O'Rourke
Amanda O'Rourke
21:38 15 Jun 18
In just a month I've seen great progress! I've been incorporating the exercises taught to me into my daily workout routine. Im very happy with my continued results.
Albert Szal
Albert Szal
23:43 10 Jun 18
Mary Szal here: I've had three sessions with Brittany at the Hillsboro location. I can say that she has been the most effective and instructive physical therapist I've ever experienced. Her personality, energy, knowledge and results are top notch.
Osa Phiangdae
Osa Phiangdae
00:05 22 Mar 18
Awesome place for PT. Hillsboro location has plenty of parking and very spacious. I had the pleasure to work mostly with Dr. Alice Holland and JP. I came in with a shoulder injury and thank goodness they understood what I was going through. They are the best of what they do, I would recommend Stride Strong to anyone who needs PT.
See All Reviews
EMAIL A PHYSICAL THERAPIST WITH YOUR QUESTION

© Copyright 2018 STRIDE STRONG