SOS IT Band syndrome!
IT band syndrome is often caused by weak knee/hip muscles accompanied by repetitive use, such as running.
Individuals can experience symptoms at the hip and/or knee. A snapping sensation at either of these locations can also be experienced.
You might have seen information online instructing someone with this condition to foam roll/stretch their IT band. This can help with short term symptoms however there is limited evidence to support this line of treatment for long term recovery.
For this injury we believe a strong emphasis should be placed on improving the capacity of the weak structures at play.
Often the weak structures are our hip abduction muscles, however a thorough assessment would need to be conducted to confirm this.
This post demonstrates some exercises which may be useful in mid-late stage recovery of IT band syndrome, where hip abduction weakness has been suspected as the main cause.
1. CURTSY LUNGE
2. 3 POINT STEP DOWNS
3. HIP ABDUCTION AND EXTENSION
4. CRAB WALKS
Alternatively, if you're suffering from lateral knee pain caused by gym-based movements (such as squats, lunges, leg press) or running, then check out our Sports Programs below!