You’ll often hear runners talking about their IT band. But what it actually is, or why we need to look after it, is somewhat lesser known.
Short for iliotibial band, the IT band is a thick band of connective tissues that runs down the outside of your thigh, from your hip all the way to your knee. Its key role is stabilising the leg during movement, especially during activities like running, walking or cycling.
Primarily an overuse injury, an injured IT band is caused when the iliotibial band gets tight or irritated. The result is pain on the outside of the knee, which is usually most prevalent during running or other repetitive leg movements. The pain can also flare up when walking downhill, sitting with bent knees, or training in spikes.
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Hip specialist physio Mehmet Gem explains that ‘ITB syndrome isn’t caused by friction, but by excessive compressive forces placed on the structures beneath the band.’ Factors like poor running form, a narrow stride, weak glutes or hips, tight muscles, sudden training spikes, worn-out shoes or uneven terrain can all contribute.
Despite what you may have heard, the IT band can’t be stretched like a muscle. ‘The IT band is an inextensible fascia,’ Gem says. ‘Foam rolling will not loosen it up or reduce friction.’
Instead, Gem recommends addressing the root causes. This includes ‘gradually increasing training load’ to help strengthen the muscles that support your hips and knees.
To help prevent injury, he suggests incorporating exercises that strengthen weak areas, loosen tight muscles, and improve alignment through the hips, knees and ankles.
Banded side steps
Place a resistance band just above your knees. Stand with your feet hip-width apart, knees slightly bent and core engaged. Drop into a squat position and stay in this position throughout the exercise. Leading with one leg, step sideways against the resistance, then bring the other foot in to return to your starting stance. Continue stepping in one direction for around 30 seconds, then reverse and head back the other way.
‘This is great at really firing up the muscles at the top part and outside of the hip’ says Gem.
Split squats
Start in a split stance: one foot forward, one foot back, about two to three feet apart. Keep your torso upright, core engaged and hands on your hips or clasped in front of you. Lower your back knee toward the ground, keeping your front knee in line with your ankle. Press through your front foot to return to the starting position.
‘Trying to find your foot placement with the foot behind you will often make you lose balance and feel like you’re actually doing a fancy dance move,’ Gem says. ‘But once you’re set up you’ll be flying’.
High box step-up
Stand facing a box or bench that’s high enough so your knee is at or just above hip height when your foot is on top. Place your entire right foot on the box, keeping your core engaged. Drive through your right heel to lift your body up onto the box, bringing your left leg up to a standing position. Slowly step back down with control.
‘Make sure you don't bounce up from the leg behind and really focus on pushing up through the foot on the box’ says Gem. ‘Bring your body up fully and then lower down slowly.’
