IT Band Syndrome

If you are an athlete or weekend warrior whose athletic endeavors involve some form of running chances are you have felt the outside of your leg become tight, and in some of the more extreme cases, there could be pain in the hip and more commonly knee joints. This is commonly called IT Band Syndrome and if left untreated it may become debilitating.
Lucky for us there are some simple and effective ways we can ease that band back into a relaxed state and get you to continue to perform without pain. In this post I have made a video that describes how to do soft tissue work in the area, what exercises are best for strengthening that area and what stretches alleviate tightness in the area.

First thing is first, I will give you a brief overview of what the IT band is and why it gives so many of us problems.

The IT Band is short for Iliotibial Band which is essentially a long tendon that originates from the pelvis and runs along the pelvis towards the outside of the knee. The primary job of the IT band is to stabilize the knee when the leg is moving during activity.

If the muscles that connect to this band are not firing or aligned properly then the band may become overworked and the excessive tension and friction can pull on the knee joint causing pain and even inflammation in that area.
Check out the video below and get ready to fix your ailing IT band.

Tags: ,

6 Comments to IT Band Syndrome

  1. […] IT Band Syndrome by Doug Fioranelli¬† […]

  2. 26 “LOCO” Good Articles and Videos | Dynamic Duo Blog Site on February 8th, 2013
  3. […] IT Band Syndrome by Doug Fioranelli […]

  4. Dynamic Duo Training | 26 "LOCO" Good Articles and Videos on January 14th, 2014
  5. Nice article and video Doug. You stated you did not like the standing leg crossed version of the IT band stretch, which I have to agree with you on that, but have you tried any other versions? There are two supine, and two sidelying versions that we use at the clinic I work at that would work great for those who cannot get to a professional (such as yourself). Very informitive video and keep up the good work.

  6. Bryan on January 29th, 2014
  7. Thanks Bryan. I have an idea of what you are referring to however I would be interested in seeing exactly what you are talking about. Do you have a post or video?

  8. Doug on January 30th, 2014
  9. No I do not have a post or a video, but there is a free website you can go to see them called It is a website that some of the PTs use when giving their patients home exercise programs. Just type in IT band stretch. The stretches we use are on page 1 version 2,& 10, page 2 version 1 (except we have them bring the leg in front of them not behind), page 3 version 7,8,& 9. Hope that helps!

  10. Bryan on February 2nd, 2014
  11. Great resource Bryan. Thanks for sharing.

  12. Doug on February 3rd, 2014


Sign-Up For Our FREE Newsletter!
Plus, Receive 2 Free Manuals:
• Never Ending Strength
• 6 Weeks To Healthy Eating

We will never sell or share your info.