The ITB is made of thick fascia and runs from the gluteus maximus, gluteus medius and the tensor fascia latae in the hip, along the outside of the thigh down to the tibia below the knee. It helps stabilize the knee and hip. A lot of pain that occurs along the outside of the knee is down to ITB syndrome. It is when the iliotibial band gets tight and irritated through overuse and it is often seen in cyclist’s, runners and triathletes. The overuse can be due to an increase of intensity, duration of an activity or poor movement function such as over-pronation at the foot or the knee not tracking properly due to gluteus weakness or pelvic placement. Usually, the pain gets worse throughout the activity making the session difficult to complete. Flexion and extension of the knee can be painful and sometimes hip pain is present as well. The ITB is usually very tender and tight. The treatment is rest, ice and stretching the muscles around the hip and ITB. The ITB is hard to stretch so massage is very useful. Working on your exercise technique, a lower body-strengthening program and a gradual return to exercise is critical to improving this condition.