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Best Treatments for IT Band Hip & Knee Pain
Written by: Back in the Game Physical Therapy
Many athletes experience IT band pain without knowing what it is, its causes, or how they can correct it. This guide goes over the basics and provides IT band hip pain stretches and information about other treatment options.
What is the IT Band?
The IT Band, or as doctors call it, the Iliotibial band, is a fibrous band of tissue that runs down the outside edge of the leg from the hipbone to the shinbone. It helps to move the leg to the side and to the front and supports the contraction and flexion of the knee.
Why Does My IT Band Hurt?
There are many reasons why you may feel pain along your IT Band, but repetitive motion is the most common reason. Such repetitive motion can cause friction and inflammation, especially on the outside of the knee. This is called IT Band Syndrome and can affect many athletes. A less common reason for pain is that the IT Band moves in a way that compresses the tissue under it.
Symptoms of IT Band Pain
There are multiple symptoms associated with IT Band pain. Some of the most common symptoms of IT Band Syndrome include:
- Burning, aching, tenderness on the outside of the knee;
- A clicking or popping sound when flexing the knee;
- Shooting pain up and down the leg, or
- Upper thigh pain that spreads up to the hip.
Six IT Band Hip Pain Stretches
One of the causes of IT band pain is not stretching prior to working. However, even after you start experiencing IT band pain, regular stretching can help. Here are six easy IT and hip pain stretches:
Supine ITB Stretch
- Lie on your back with a strap secured around one foot of your affected side.
- Use the hand on the opposite side of the body to gently pull the foot up and slightly diagonally. Hold for a count of 30, making sure to keep your shoulders and hips on the ground during the stretch.
- Release and repeat four more times
- Repeat the stretch on the other leg.
ITB Stretch on a Wall
- Stand with your affected side an inch or two from a wall.
- Put your weight on the foot of your affected side and place the other foot in front. Raise the hand closest to the wall over your head.
- Lean in the opposite direction of the wall and let your hip touch the wall.
- Hold for 30 seconds.
- Alternate sides with five total stretches per side.
Standing Overhead Reach ITB Stretch
- Stand up straight and cross the left leg in front of the right leg, placing the little toes next to each other.
- Lift the left arm and lean to the right until you feel a nice stretch on your left side.
- Hold for 30 seconds and return to an upright position.
- Repeat the same thing on the other side.
- Do a total of five stretches per side.
Standing Bent Over ITB Stretch
- Stand up straight and cross one leg in front of the other, placing the little toes next to each other.
- Hinge at the waist and lean forward as far as possible while keeping your back straight.
- Hold for 30 seconds without bouncing. Remember to breathe.
- Cross the other leg in front and redo the stretch.
- Repeat five times per side.
Side Lying ITB Stretch
- Lay on one side with your knees bent at 90 degrees.
- Lift the top leg and bring it backward until you feel a good stretch.
- Bring the knee of the raised leg down slightly. Hold for 30 seconds and return the top knee to the starting position.
- Repeat five times, switch sides, and repeat the stretch.
Half-kneeling ITB Stretch
- Get on your knees and then place the heel of your left foot in front of the right knee.
- Lean your hips towards the left and gently pull your knee towards the right.
- Hold for 30 seconds.
- Switch sides and repeat for a total of five times per side.
How to Get Rid of IT Band Pain
Need more than stretches to eliminate your IT band symptoms? There are a variety of alternative treatments that have been proven to help with IT band pain.
Surgery
For the most extreme cases of reoccurring IT band pain, surgery may be the best option. Healthcare providers typically only suggest surgery for IT band pain when less invasive treatments haven't relieved the symptoms and the condition is severely limiting function or in cases of physical abnormalities.
Dry Needling
While dry needling has some similarities to acupuncture, the approach to treatment is radically different. Dynamic dry needling (DIN) has been shown to be effective not only at treating IT band pain but also in increasing mobility and regaining function.
Shockwave Therapy
Shockwave therapy, or myofascial acoustic compression therapy, is a unique healing modality that harnesses the power of sound to break up scar tissue and promote increased blood circulation and blood flow. Shockwave therapy is done in conjunction with other types of therapy, and it is a good option for both acute and reoccurring IT band pain.
Manual Therapy
Manual therapy involves hands-on manipulation of soft tissues and joints to reduce pain, promote healing, and increase mobility. Manual therapy is an essential treatment for IT band pain and has been shown to be effective in many cases. It is often paired with IT band hip pain stretches.
Request a Consultation Today!
You may have heard that pain is part of life, but you don't have to live with your hip, thigh, or knee pain. The physical therapists at Back in the Game can help you return to the active lifestyle you love. Whether you are looking for sport-specific rehab or general physical therapy, you can visit us at any of our Back in the Game Georgia locations. Make an appointment today, and you can be on your way to saying "buh-bye" to your pain tomorrow!
