Why I’m Not a Fan of the Diagnosis “IT Band Syndrome”

By: Kelsie Mazur, DPT

If you’ve ever dealt with lateral knee pain or know a runner who has chances are you’ve heard of IT Band Syndrome aka “ITBS.” In physical therapy, it’s a diagnosis almost as famous as the marathon itself. But here’s the thing, I’m kind of over calling it a “syndrome” that’s centered just on the IT band itself. Here’s why…

First off the iliotibial band “IT” band isn’t a muscle it’s a thick band of fascia which is connective tissue that runs down the outside of your thigh, from your hip all the way to your shin. Its job? To help stabilize the knee and maintain the integrity of the quadricep muscles during movement, especially running. So when you hear “IT Band Syndrome” it might sound like the IT band itself is the problem like it’s snapping, inflamed or tight and causing all the pain. But in reality the pain on the outside of the knee usually isn’t because the IT band is “too tight” or “rubbing” in isolation. Instead the IT band is often reacting to something else going on upstream or downstream, like poor hip muscle control, weakness in your glutes or faulty running mechanics. In other words, the IT band is more of a messenger than the root of the problem. If your hips aren’t doing their job properly, your IT band gets overloaded and that lateral knee pain starts creeping in.

What does that mean for treatment? Instead of just rolling out the IT band obsessively or blaming it for all your aches you want to focus on strengthening your hips, improving your movement patterns, and addressing the whole kinetic chain from your feet to your hips. So next time you hear “IT Band Syndrome” think beyond the band itself. The pain you feel is likely a sign that other muscles and movement patterns need your attention. Treat the source not just the symptom!

Why Seeing a Skilled Physical Therapist Matters

Lateral knee pain can be tricky because it’s often caused by subtle issues in your hips or running mechanics. A skilled physical therapist can assess your entire lower body movement and identify what’s really driving your symptoms. They’ll design a customized plan to address muscle imbalances, improve control and get you moving pain-free again.

For marathon runners and athletes, a PT can also help optimize your form and prevent future injuries so you can keep running stronger and longer. So, if you’re dealing with IT band pain don’t just blame the band, instead get a comprehensive evaluation and treatment plan from a trained professional who understands the whole picture.

Let’s chat. Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.