Iliotibial Band Syndrome
Sharp outer knee pain from IT band syndrome? PHYZFIT in Bexley North and Marrickville provides targeted treatment to get runners and cyclists back in action.
What is IT Band Syndrome?
IT band syndrome causes sharp pain on the outer side of the knee during running or cycling. Despite being extremely common it is often poorly managed. Foam rolling and stretching alone rarely fix it. The real solution lies in addressing the hip weakness and biomechanical factors that are the true cause.
Common Symptoms
If you are experiencing any of the following our physios at PHYZFIT can help:
- Sharp pain on the outer side of the knee
- Pain that typically starts at a consistent time or distance into a run
- Pain when going down stairs
- Tightness in the outer thigh
- Pain that eases with rest but returns when running resumes
- Tenderness when pressing on the outer knee
Common Causes
- Weak glute medius and hip abductor muscles
- Sudden increase in running volume or intensity
- Running on cambered roads or tracks
- Excessive foot pronation altering knee mechanics
- Tight hip flexors and quadriceps
- Training errors including too much too soon
How We Treat IT Band Syndrome
At PHYZFIT our physiotherapists take a thorough evidence based approach. Every treatment plan is built around your goals, your lifestyle and your body.
Hip Abductor Strengthening
The most evidence supported intervention for IT band syndrome, targeting the glute medius and hip stabilisers that are almost universally weak in this condition.
Running Gait Retraining
Specific cues and exercises to modify running mechanics and reduce IT band compression forces.
Load Management
A structured return to running program that allows the tissue to adapt without being reaggravated.
Soft Tissue Therapy
Targeted treatment to the TFL and lateral quad, combined with strengthening not as a standalone treatment.
What to Expect at Your First Appointment
Your physio will conduct a thorough assessment of your injury, pain or concern. We take the time to understand your goals and get to work straight away with treatment and rehabilitation programming.
Book in 60 Seconds
Book online or over the phone. Same day appointments available at Bexley North and Marrickville. No referral needed.
Your Initial Assessment
Your physio conducts a thorough assessment of your injury, pain or concern and works with you to understand your goals.
Your Treatment Plan
You will leave with a clear treatment plan and timeline so you always know what to expect from each session.
Ongoing Support
We monitor your progress and adjust your plan every step of the way to keep you on track toward your goals.
Do not leave this untreated. Many patients tell us they wished they had come in sooner. The longer you wait the harder it can be to treat. Our team at PHYZFIT has appointments available now at Bexley North and Marrickville. Same day bookings are often available. Book in today and let us help you get back to doing what you love.
Frequently Asked Questions
Should I foam roll my IT band?
Foam rolling the IT band can provide temporary relief but does not address the underlying cause. It should be used as a supplement to rehabilitation not a replacement.
Do I need to stop running?
Complete rest is rarely necessary. We will modify your training load and give you a progressive return to full running volume.
How long does IT band syndrome take to heal?
With targeted hip strengthening and load management most runners are back to full training within 4 to 8 weeks.
What is the main cause of IT band syndrome?
Weak hip abductors, particularly gluteus medius, are the primary driver in the vast majority of cases. This is why stretching alone rarely works.
Ready to Get Out of Pain?
Same day appointments available at Bexley North and Marrickville. No referral needed. Book in today.
Book NowOr call us on (02) 8021 0969