Symptoms
The Iliotibial Band (ITB) is the thick tendon that runs along the outside of your thigh. It attaches below your knee joint and affects the angle of your knee. It’s a painful and nagging injury. Runners are particularly susceptible to it. Learn the exercises for the fastest recovery here, or prevent it from happening in the first place.
Treatment
There are 2 equally important components to preventing or recovering from an injury to your ITB- a healthy and flexible ITB, and a strong quad that functions in proper alignment. Most of my patients tell me about the extensive work (with minimal effect on their symptoms) that they have done on their ITB: stretching, foam rolling, massage, Ktape… but none of them mention any effort at fixing the mechanics of their knee with functional strengthening. The single leg squat exercise – done with every effort to use perfect form (you must avoid any medial translation, or looking ‘knock-kneed’, of the knee while squatting)-, and plenty of stretching of the TFL and ITB can get you to a full recovery.