IT Band Syndrome – Symptoms & Treatment in Bromley

Key Points

• Iliotibial Band (IT Band) Syndrome is one of the most common causes of outer knee pain, especially in runners and cyclists.

• It’s caused by friction and irritation where the IT band passes over the outer knee.

• Symptoms include sharp pain on the outside of the knee, worse with repetitive bending.

• At Bromley Sports Injury Clinic, we provide osteopathic care, ultrasound imaging, blood tests, and targeted rehab to relieve pain and prevent recurrence.

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What is IT Band Syndrome?

The iliotibial band is a thick band of connective tissue running down the outside of the thigh from the hip to the shin.

When it becomes tight or irritated, it can rub against the bony outer part of the knee (lateral femoral condyle), leading to inflammation and pain.

It’s especially common in:

• Runners increasing mileage too quickly

• Cyclists with poor bike fit

• People with muscle imbalances in the hips or thighs

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Symptoms of IT Band Syndrome

• Sharp or burning pain on the outside of the knee

• Pain worsens with repetitive flexion (running, cycling, climbing stairs)

• Sometimes radiates up the outer thigh

• Usually starts after a certain distance/time in activity, then worsens if ignored

• Tenderness when pressing the outer knee

• Clicking or snapping sensation in some cases

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Causes & Risk Factors

• Sudden increase in running mileage or intensity

• Weak hip or gluteal muscles

• Tight IT band, quadriceps, or hamstrings

• Running on cambered roads or uneven surfaces

• Poor footwear or cycling position

• Biomechanical issues (flat feet, knock knees, leg length differences)

• Metabolic contributors (vitamin D deficiency, reduced tissue recovery capacity)

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Diagnosis of IT Band Syndrome

At Bromley Sports Injury Clinic, diagnosis includes:

• Osteopathic assessment – checking hip/knee alignment, gait, and strength imbalances

• Ultrasound imaging – to rule out alternative causes (bursitis, lateral meniscus injury, tendon irritation)

• Blood tests – in recurrent or chronic cases, to assess for systemic contributors such as vitamin D deficiency, thyroid issues, or metabolic factors

• Referral for further imaging if symptoms don’t improve with conservative care

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Self-Help for IT Band Syndrome

• Reduce mileage or avoid aggravating activities temporarily

• Apply ice to the outer knee after exercise

• Gentle stretching of IT band, quads, and hamstrings

• Foam rolling along the outer thigh and hip

• Strengthening gluteal and hip muscles

• Ensure good running shoes and, for cyclists, correct bike fit

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Treatment Options at Bromley Sports Injury Clinic

✅ Osteopathic treatment – joint mobilisation and soft tissue therapy to reduce irritation

✅ Exercise rehabilitation – focusing on hip/glute strengthening and IT band flexibility

✅ Sports massage – deep tissue release for IT band, quads, and hamstrings

✅ Ultrasound imaging – to confirm diagnosis and track improvement

✅ Blood testing & metabolic review – to identify factors that may impair recovery

✅ Training & technique advice – gait analysis and running/cycling adjustments

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Prevention

• Build up training gradually, avoid sudden mileage jumps

• Include regular hip/glute strengthening in your programme

• Stretch quads, hamstrings, and IT band regularly

• Alternate running surfaces and avoid cambered roads

• Use supportive footwear and correct bike setup

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FAQs – IT Band Syndrome

Q: Is IT Band Syndrome the same as runner’s knee?
No. Runner’s knee causes pain behind the kneecap, while IT Band Syndrome causes pain on the outside of the knee.

Q: Do I need a scan?
Not always. Ultrasound can help rule out bursitis or tendon irritation. MRI may be used if symptoms don’t settle.

Q: Can I keep running or cycling?
Often yes, with modifications. Reducing load and improving hip/glute strength are key.

Q: Why are blood tests relevant?
They can highlight deficiencies (e.g. vitamin D) or systemic factors that affect tissue healing.

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Book Your Appointment

Don’t let IT Band Syndrome stop your training. Book your IT Band Syndrome assessment in Bromley today and get back on track.

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📍 Bromley Sports Injury Clinic | Same-week appointments available