What is the ITB
ITB tightness, also known as the iliotibial band syndrome, is a common cause of pain and tightness on the outside of the thigh and knee. It normally affects those who partake in running and cycling activities.
The ITB is a thick band which runs from the side of the hip down to the side of the knee where it attaches to. The primary function of the ITB is to stabilise the knee when you walk, run and cycle.
When pain develops on the outside of the knee, many people are told that their ITB has become tight and the way to loosen it up is to foam roll it – but is this the true solution?
Can you stretch the ITB?
Not really.
The ITB is a thick fibrous band rather than a muscle. Research recommends that it is very difficult to lengthen the ITB through stretching it alone.
Whilst stretching may improve flexibility in surrounding muscles, it is unlikely to directly change the length of the ITB itself.
Does Foam Rolling Help the ITB?
When you foam roller your ITB, you may have temporary pain relief, and the sensation of tightness may reduce. However, this is unlikely the structure of the ITB has been altered.
Tightness will return despite regular foam rolling, which signifies that there is an underlaying reason as to why the ITB is becoming tight and painful.
What Causes ITB Syndrome?
ITB pain develops due to a response to excessive tissue load with contributing factors including:
- Poor lower limb biomechanics
- Weakness in the pelvic and hip areas
- Poor footwear
- Changes in running technique or distance
- Poor foot posture
- Training errors and re injury
How Can Physiotherapy Help?
Treatment focuses on addressing the factors which are contributing to the overload and tightness in the ITB. Treatment may include:
- Strength and conditioning of the pelvic and hip muscles
- Assessing running technique
- Addressing foot and ankle biomechanics including footwear
- Improving strength and flexibility of the calf muscle
- Modification of training loads
- Addressing any low back pain stiffness which may be contributing
When Should You Seek Physiotherapy advice and treatment?
If you are having discomfort, pain or tightness on the outside of your knee or thigh, and it is affecting your running, walking or cycling activities, then a physiotherapy assessment will help to identify the underlaying cause.
Contact our team to arrange an assessment with one of our expert physiotherapists.