The Iliotibial band (ITB) is a fibrous band extending from the hip to the outside of the knee. It is involved in stabilising the hip and knee, particularly in activities such as running.

The ITB may become tight for a number of reasons. This can cause pain down the side of the leg and cause friction where the band crosses the outside of the knee joint.

This is termed ITB Friction Syndrome, also known as ‘runner’s knee’

This pain is often worse on going down slopes or stairs and getting up from a seated position. It is a common complaint seen in physiotherapy sports injury clinics.

There are many causes of “runner’s knee”: tight ITB, poor foot biomechanics (e.g. overpronation), leg length difference, tight muscles (such as Hamstrings, Calves, Gluteals, Quadriceps and Hip Flexors), weak hip stabilising muscles and poor core stability, overtraining and incorrect footwear.

Self treatment that may be helpful initially: