Iliotibial Band Syndrome Treatments Battle Ground WA

Information on Iliotibial Band Syndrome (ITBS) including causes for pain, ITBS treatment, prevention and cross training options.

Dr. Bowen- Eastside Foot and Ankle
(503) 689-8660
1717 Northeast 42nd Avenue #3300
Portland, OR
Monday 8:00 AM - 5:00 PM
Tuesday 8:00 AM - 5:00 PM
Wednesday 8:00 AM - 5:00 PM
Thursday 8:00 AM - 5:00 PM
Friday 8:00 AM - 5:00 PM
Saturday Closed
Sunday Closed
Bunion Treatment, Diabetic Shoes, Foot Orthotics, Foot Pain, Podiatric Deformities, Podiatric Disorder Treatment, Podiatric Orthopedics, Podiatric Paralytic Treatment, Podiatric Sports Therapy, Podiatric Surgery, Podiatrists

(503) 413-2005
Ste 235, 5050 Northeast Hoyt Street
Portland, OR
General Information
Accepting New Patients: Yes
RateMD Rating
5.0, out of 5 based on 1, reviews.

Data Provided by:
Douglas B. Rutan, DPM
(360) 693-1820
FamilyFootCare , 513N.MorrisonRd.
Vancouver, WA
Daren T. Benson, DPM
(360) 397-3301
The Clinic Podiatry Group , 700 N.E. 87th Ave.
Vancouver, WA
Joseph H. Leas, DPM
(360) 696-4431
Ankle & Foot Clinic , 416 N.E. 87th Ave. #2
Vancouver, WA
Cascade Foot and Ankle Specialists
(503) 482-2403
5050 NE Hoyt St #138
Portland, OR
We do not offer diabetic shoe services.
Monday 8:30 AM - 6:00 PM
Tuesday 8:30 AM - 6:00 PM
Wednesday 8:30 AM - 6:00 PM
Thursday 8:30 AM - 6:00 PM
Friday 8:30 AM - 6:00 PM
Saturday Closed
Sunday Closed
Foot Orthotics, Foot Pain, Podiatric Deformities, Podiatric Disorder Treatment, Podiatric Orthopedics, Podiatric Paralytic Treatment, Podiatric Sports Therapy, Podiatric Surgery, Podiatrists

Raymond A. Scheimer, DPM
(360) 891-7706
(HOME)23606 N.E. 178th St.
Brush Prairie, WA
Brent Gordon Barker, DPM
(360) 896-3836
18007 N.E. 26th St.
Vancouver, WA
Anthony J. Domenigoni, DPM
(360) 449-7002
KaiserPermanenteN.W. , 203S.E.ParkPlazaDr.#140MillPlainOneMedialOffice
Vancouver, WA
Stephen M. Schroeder, DPM
(360) 397-3301
TheClinicPodiatryGroup , 700N.E.87thAve.
Vancouver, WA
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Iliotibial Band Syndrome

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Iliotibial Band Syndrome


Iliotibial band syndrome (ITBS) is a common injury among runners and is characterized by pain or aching at the lateral side of the knee, which generally occurs partway into a run. As the condition worsens, the pain gets more intense and onset occurs closer to the beginning of the workout.

What are the main factors of ITBS?

Anything that repetitively causes the leg to bend inward (relative to the knee) and / or puts strain on the iliotibial band is often the cause of ITBS. One or more of the following are often the main culprits: muscle imbalance (weak hip abductors), sudden increase in running mileage, excessive downhill running, extensive training on uneven ground, track running (always in same direction), bow-leggedness, over-pronation, improper footwear and discrepancies in leg length.

So, exactly what and where is this ITB?

The ITB is a thickened portion of the fascia (a sheath of connective tissue surrounding the lateral leg muscles) that runs along the lateral upper leg. The ITB begins at the tensor fascia lata muscle, which is a hip abductor, and inserts on the upper lateral surface of the tibia (the bone at outer side of the knee).

What actually causes the pain?

Hip abductor muscle weakness, most commonly in the gluteus medius, is one of the main causes of ITBS. Although the pain is felt at the knee, the root of the problem is actually located closer to the hip. As I previously stated, the tensor fascia lata inserts into the ITB and is responsible for hip abduction. When other hip abductors such as the gluteus medius are weak, the tensor fascia latae must compensate. The end result is an overworked tensor fascia lata and a stressed and tight ITB. The tight ITB will rub on the femur (actually on the femoral area on lateral side of knee) and cause friction. The friction leads to inflammation in the area and pain.

I think I have ITBS. How can I treat it?

  1. Decrease your running mileage or stop running completely for a while.
  2. Avoid running on uneven surfaces, reduce downhill running and avoid stairs.
  3. Apply ice to the sore area (10 minutes on, 10 minutes off).
  4. Massage. Seeing a masseuse or applying a self-massage works well. For self-massage, roll a rolling pin along the outside of your thigh (muscle and ITB). Do not massage the sore area beside the knee, because that will only cause more irritation.
  5. Stretching. If you are trying to stretch the left side, stand with right shoulder facing wall and cross your right foot in front of your left. Stabilize yourself by putting your right hand against the wall. Keeping your left foot planted and your left leg straight, push your left hip away from wall and allow your right leg to bend. You should feel the stretch along your outer left thigh. Hold the stretch for 30 seconds and repeat.
  6. Take an NSAID (non-steroidal anti-inflammatory medication), such as ibuprofen.
  7. Reassess your running shoes.

Cross-training options


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