From the Research
IT band syndrome should be managed with a conservative treatment approach incorporating hip abductor strengthening exercises, possibly augmented by shockwave or manual therapy, to mitigate pain and enhance function in affected runners. This approach is supported by the most recent and highest quality study available, which found that hip abductor strengthening exercises can lead to significant pain reduction and functional improvement in runners with IT band syndrome 1. The treatment plan should begin with rest from aggravating activities, particularly running and cycling, for 1-2 weeks.
Some key components of the treatment plan include:
- Applying ice to the painful area for 15-20 minutes several times daily to reduce inflammation
- Taking over-the-counter NSAIDs like ibuprofen (400-600mg three times daily with food) or naproxen (220-440mg twice daily) for pain and inflammation for 7-10 days
- Foam rolling the IT band and outer thigh for 1-2 minutes daily to help release tension, though avoiding rolling directly over the painful area
- Stretching exercises targeting the IT band, such as the standing IT band stretch, held for 30 seconds and repeated 3 times, performed daily
- Strengthening the hip abductors with exercises like clamshells and side-lying leg raises (3 sets of 10-15 repetitions) to address underlying muscle imbalances
Gradually returning to activity once pain subsides, increasing intensity by no more than 10% weekly, is also crucial. If symptoms persist beyond 4-6 weeks despite these measures, consulting a healthcare provider for further evaluation, as physical therapy or occasionally corticosteroid injections may be necessary, is recommended 2, 3.