The iliotibial band is a thick layer of tissue along the outer part of the leg that runs from the hip to the knee. Irritation can occur either in the hip or knee.
Symptoms
Pain at the outside part of the knee that is worse when bending the knee. Also may present as pain on the outside part of the hip over the greater trochanter.
Causes
Tightness in the iliotibial band is a common cause. Other causes include weakness in the muscles around the hip and buttocks (gluteus muscles), running on a sloped surface such as the beach or road or excessive pronation or rolling in of the foot.
Prevention & Treatment
Ice massage to the painful area for 10 to 15 minutes after workouts can decrease the pain. Stretching of the iliotibial band is an important component if the tendon is tight.
One stretch is to stand and cross your injured leg behind your uninjured leg and bend over to touch your toes.
A second stretch is to sit or lay on the floor with the legs out straight. Bending at the hip and knee, take the injured leg and cross it over the uninjured leg. Slowly extend at the knee to increase the stretch.
Strengthening the gluteus muscles is also important. Step lunges and leg squats can help increase gluteal muscle strength.
