How to Relieve Pain Cause by IT Band Syndrome

Athletes of all levels can suffer from IT Band Syndrome. IT Band Syndrome, or iliotibial band syndrome, often arises as a chronic athletic injury. Knee pain, caused by inflammation of the IT band, can keep you from your favorite activities. Fortunately, there are ways to alleviate the knee pain caused by IT band syndrome.

Difficulty: Moderate

Instructions

1. Make sure the knee pain you feel is from your IT band. Your IT band runs from the outside of your hip down to the side of your knee. If your knee pain is a result of a tight IT band, you will feel pain on the outside, or lateral portion of your knee. You may also have pain on the lateral part of your hip, as well as tenderness along the length of your IT Band.

2. Limit your exercise. This may be hard, but you have to give your body time to rest.

3. Stretch using IT band stretches. IT band pain is caused by tight muscles and connective tissue. See the resource links at the bottom of this page for websites that demonstrate IT band Stretches.

4. See a massage therapist who has experience helping clients with IT Band pain. Trained therapists can help loosen tight muscles and connective tissue and speed up the healing process.

5. Add strength training to your regular workouts. Target your routines to build up the muscles around your knees and hips. Don't forget to stretch after each workout.

6. Take it slow when you start to exercise again. Consider buying a knee brace to help you make the transition. Knee braces will give you support while you continue working towards recovery.