Outer Knee Pain

The most common feature of ITBFS is outside knee pain which is exacerbated by repeated knee bending activities. When aggravated it is often felt most when going down slopes or stairs.

ITBFS can develop gradually over time or may appear spontaneously after an overload event such as an increased training or activity load without a sufficient build up.

Although commonly occurring in runners and cyclists, ITBFS can occur in any population.

Some, but not all, risk factors for ITBFS include: 

• Weak hip, glute and abdominal muscles
• Lack of flexibility or mobility in the lower limbs
• Bow legs
• Flat feet
• Not warming up properly prior to working out
• Increasing training load too quickly
• Not resting appropriately between workouts
• Wearing poor footwear during training

Treatment options for ITBFS can include:

• Mobility, stretching and flexibility for the lower limbs
• Manual therapy including massage and dry needling to the muscles surrounding and attaching into the ITB
• A staged strength and stability program focussing on the hips, knees and core
• Alteration to footwear and orthotics
• Adjustment to training loads and a progressive return to load

Below are some exercises that are commonly used to resolve symptoms and prevent recurrence:

Glute Trigger Balling

Bulgarian Split Squats