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.
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.