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IT band syndrome

Also called: IT band syndrome, iliotibial band syndrome, ITBS

Pain on the outside of the knee, sometimes the hip, from the iliotibial (IT) band rubbing and getting irritated. It's common in runners and cyclists and improves with rest and hip strengthening.

Common inRunners, cyclists, hikers
WorseRunning downhill, after a few miles
TreatmentRest, stretching, hip strength

Overview

The IT band runs down the outside of the thigh from hip to shin.

Weak hip muscles and sudden mileage jumps are common causes.

Symptoms

Common signs:

  • Pain on the outside of the knee
  • Pain on the outside of the knee when running

Less common

  • Clicking
  • Outer hip pain

When to get medical care

Call 911This isn't an emergency by itself. Call 911 for trouble breathing, chest pain, or fainting.
Get care todayKnee swelling or locking.
See a doctor soonPain lasting more than a few weeks.

Causes

Overuse and weak hips.

Does it spread or run in families?

  • It isn't contagious. You can't catch it from someone else.

Who is more likely to get it

  • Runners
  • Cyclists

Diagnosis

A clinician examines.

Questions you may be asked

  • Training changes

The exam

Pressing the outer knee while bending it.

Treatment

Ease and strengthen.

Self-care

  • Cut mileage or rest a few weeks
  • Ice the outer knee
  • Foam roll the thigh
  • Do hip and glute strengthening
  • Check shoes and bike fit

Medicines

Medicines that may help:

MedicineHelps withGood to know
Pain relievers
Pain and swellingAsk first if you have kidney, stomach, or heart problems.

OwieClear doesn't give doses: follow the label or your healthcare professional. Medicine names here are examples, not a full list.

Physical therapy helps stubborn cases.

Prevention

To prevent it:

  • Increase mileage slowly
  • Hip strength

Which doctor treats this

  • Start with your primary care provider (family doctor or internist).
  • They may send you to an orthopedist (bone and joint doctor).

Back to school, work, or sports

  • Most people keep up normal school and work. Rest when you need to.

Pregnancy and breastfeeding

  • If you're pregnant or planning to be, tell your prenatal provider about this condition.
  • Don't start or stop any medicine on your own. Some are safe in pregnancy and some need to be changed.
  • Ask before taking any pain reliever. The FDA advises avoiding ibuprofen and naproxen after 20 weeks unless your doctor says to.
  • Breastfeeding: Most medicines are fine, but ask. The NIH LactMed database lists what's known about each one.

Outlook

Usually improves in weeks.

Research studies

Research studies test new ways to find and treat health problems. Some are looking for volunteers. Talk with your doctor before joining one.

Search ClinicalTrials.gov for studies on IT band syndrome

Sources

Last updated 2026-11-12.