Exercises for IT Band Syndrome

Poor Hip Muscle Function Proven in Athletes with IT Band Syndrome

A 2023 review of all the available evidence on IT Band Syndrome further refutes the idea of tightness and “friction” as the source of knee pain. Researchers concluded that female runners with IT Band syndrome have less hip internal rotation when running. Also, and more importantly, injured runners had weakness in their hip abductor muscles.

The gluteus medius and minimus are the primary hip abductors. These important muscles control the position of the pelvis and femur during running, jumping, and other sport-related activities. Injured athletes must strengthen and re-educate these muscles to unload painful tissues around the knee, like the IT Band.