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The Illiotibial Band (ITB) is a thick band of fibrous tissue that runs down the outside of your leg from your pelvis to your knee. Some of the buttock and hip muscles attach to it and the ITB co-ordinates how these muscles work and stabilize the knee –

The tightness of the ITB can make subtle changes to the way the knee moves resulting in knee pain. It can lead to patella maltracking, where the kneecap doesn’t glide properly, which is common in conditions such as Runners Knee and Chondromalacia Patella. It can also irritate the bursa, small fluid-filled sacs that provide cushioning between the Illiotibial Band and the bones underneath, causing inflammation and pain.

How to treat it: Stretch, Strengthen and use a Foam Roller lying on your side as pictured below and Ice.