IT Band Syndrome

Do you have pain on the outside of your knee or leg? Does the pain get worse with running or other types of exercise? This program was designed by a Doctor of Physical Therapy and will teach you the best exercises for alleviating pain on the outside of the thigh and knee.


The IT band (ITB) is a dense, fibrous band of connective tissue that runs along the lateral thigh from the hip to the knee. ITB syndrome is the second most common pain problem among runners and the primary cause of lateral knee pain.

Conventional wisdom states that ITB syndrome is a friction disorder where the ITB rolls back and forth over the knee leading to inflammation and pain. This notion has been disproven in research demonstrating that the band is firmly anchored to the femur and cannot move in a forward and backward direction. Additionally, it does not appear that stretches targeting the ITB actually make the band more flexible.

More research is definitely needed in this area, but it does appear that certain biomechanical factors are associated with ITB syndrome including increased hip adduction and knee internal rotation when landing on the affected leg during running.

As such, research suggests that individuals with ITB syndrome rest as needed and manage running volume so as to not increase symptom severity. Next, affected individuals should incorporate exercises to strengthen the hip abductors and motor control exercises designed to prevent the affected limb from collapsing inwardly/medially as this may apply stress to the ITB at the lateral knee and sensitize the band and/or underlying structures.

If you are suffering from ITB syndrome, this program will help reduce pain and improve your overall function.

Disclaimer: Dr. Tom Walters and Rehab Science recommend that you speak with your doctor or physical therapist before participating in this rehab program.  The videos in this program are intended for educational and entertainment purposes only.  No information in the program videos is to be taken as medical or health advice.  You agree, upon purchase, to release Dr. Tom Walters and Rehab Science of any and all liability and responsibility from any and all losses, liabilities, injuries, or damages. You agree to use this program at your own risk.  Seek medical advice if you have any concerns about your individual needs.


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