Illiotibial Band Syndrome

ITBS starts as a dull pain on the outside of the knee but quickly becomes painful, even to the point where the athlete can’t walk.

Causes of IT Band Syndrome

The injury is caused by the iliotibiel band rubbing against the femur on the outside of the knee. The friction causes irritation and inflammation, and occurs when there’s a shortening of the IT band caused by anything from bowlegs, overpronation and too many downhill workouts to too much sprint work.

First ensure that your shoes aren’t worn, as this is a common cause.

Second, look at your training: did you do too many fast sessions or suddenly increase your mileage?

How to Treat ITBS

  • Ice three to four times a day for 20 minutes.
  • Massage the area using circular motions.
  • Stretch regularly.
  • If the problem persists, see a biomechanist to check if you need an orthotic to correct any biomechanical problems.

The rocking stretch is the second most effective treatment we know for ITBS:

Lie on your back with your knees bent, feet on the floor, place your right ankle on top of your left knee, link your hands around the front of the left leg and pull the leg towards your chest to stretch the side of the right leg and into the glutes; hold for 30—40 seconds to relax and lengthen the muscle. Do three times to each side, three times a day.

Trigger Point Treatment

The best results we have seen treating ITBS have been using Trigger Point rollers. This treatment plan comes with all the equipment you will need to beat ITBS and can be used for other complaints such as heel and foot pain and other leg injuries.

One athlete/ITBS sufferer commented:

Trigger Point Massage

“For me physically my legs are felling amazing and I will not do a workout without doing some TP work in advance. My super sore and tight IT band is now no longer tight and sore. I was not even going to work on that as my hamstring was the main issue but now I can put all my weight on the Quad Baller which was impossible a few weeks ago. It now only takes about 5 total minutes to do my entire body.” Thanks again. Shannon Kurek, President, HFP Racing

You can get the Trigger Point treatment system at

Use the code triathlonsh-10-8 at checkout to get a 10% discount on the price.

Good luck!


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