Previously Kinetic Sports Rehab

Book an Appointment

Book an Appointment.

Choose a location to get started

Washington State

Seattle | West Seattle

View Location
(206) 946-1323

4755 Fauntleroy Way SW, Suite 120, Seattle, WA 98116

(206) 946-1323

4755 Fauntleroy Way SW, Suite 120, Seattle, WA 98116

View Location

Seattle | Fremont

View Location
(206) 547-0707

701 N 36th St, Suite 430, Seattle, WA 98103

(206) 547-0707

701 N 36th St, Suite 430, Seattle, WA 98103

View Location

Seattle | Green Lake

View Location
(206) 522-6240

7116 Woodlawn Ave NE, Seattle, WA 98115

(206) 522-6240

7116 Woodlawn Ave NE, Seattle, WA 98115

View Location

Oregon State

Portland | Slabtown

View Location
(503) 227-0503

2175 NW Raleigh Street, Suite 102, Portland, OR 97210

(503) 227-0503

2175 NW Raleigh Street, Suite 102, Portland, OR 97210

View Location

Iliotibial Band Syndrome Treatment

What is the Iliotibial Band?

The Iliotibial Band, commonly known as the IT Band, is a thin band of dense tendinous fascia that extends from the Ilium (top of the pelvis) and runs the length of the outer leg to the tibia (shin bone).

It crosses both the knee and hip joints, and works in conjunction with muscles around the hip, like the glutes and TFL, to stabilize the knee laterally during knee flexion and extension.

What is “IT Band Syndrome?”

IT Band Syndrome is a common overuse injury, where the IT band becomes tight and inflamed, causing irritation and pain, located at the lateral portion of the knee and lower thigh. In many cases, muscle imbalances and movement compensations yield inefficient gait mechanics and overload the IT Band, causing knee pain over time.

What causes “IT Band Syndrome?”

Iliotibial Band Syndrome often arises from muscle imbalances and gait inefficiencies. Weakness in muscles that control the hips, such as the glutes, hamstrings, and lateral hip stabilizers, causes overuse of the quadriceps, tensor fascia latae, and ultimately compensatory movement patterns.

These imbalances usually combine with weakness at the foot and ankle, leading to an inward translation of the knee, with movements like running and lunging. This common compensation pattern overloads the Iliotibial Band and causes knee pain over time.

What are Signs & Symptoms of “IT Band Syndrome?”

IT Band Syndrome is commonly experienced as dull aches or sharp pains near the lateral portion of the knee. Initially, it may feel like low-grade aches or stinging and annoyance, that may not halt you from activity. Left untreated, the condition may worsen to shooting pain with every step taken.

Some people experience clicking or popping of the knee, as the knee flexes and extends, such as during a lunge, squat, or when scaling stairs. In more severe cases, the pain migrates the length of the IT Band and causes pain or tightness in the outer hip. In any case, swelling may or may not be present at the attachment point on the tibia (shinbone).  

Does Tangelo treat people with IT Band Syndrome?

We see people with IT Band Syndrome all the time, and achieve excellent results through our unique approach of combining manual therapy and movement training to get you out of pain fast!

By utilizing manual and instrument-assisted therapy techniques to address the tissues around the knee and hip, we make sure the affected area is healing properly, to get you out of pain as quick as possible. But, that’s only half of the equation, as we have to get to treat the root cause, not just the symptoms.

After treatment, you’ll perform corrective exercises as part of your personalized rehab program. It’s these functional movements that unwind compensation patterns, correct movement dysfunction, and retrain your body (and brain) how to move properly to prevent further or future injury.

How can Tangelo Help Treat my IT Band Syndrome?

At Tangelo, we don’t just focus on the obvious symptoms. We work hard to figure out what caused the problem in the first place. Our process begins with a comprehensive movement assessment to evaluate your knees, hips, and ankles, as well as your gait patterns, balancing, and lifting mechanics.

Our doctors use leading-edge manual therapy techniques to address the tight tissues around the knee and hip, which are likely causing the symptoms of tightness and knee pain. These manual therapy techniques alleviate pain and provide a window of opportunity to fix the root issue, which oftentimes relates to balance of strength and how you move.

Our rehab specialists instruct targeted corrective exercise and functional movements to enhance your ability to squat, lunge, jump, and run without discomfort. By improving the strength of your glutes, lateral hip stabilizers, and foot and ankle stability, we’ll teach you how to move in efficient ways to perform a variety of movements, so your knee tracks properly between the foot and hip. This comprehensive approach will make sure you get out of pain, stay out of pain, and get back to doing the sport or activities you love ASAP!

If you think you have IT Band Syndrome or any type of knee pain, we’d be happy to see you at any of our clinics in Seattle (Fremont, Green Lake, West Seattle) or Portland (Slabtown). You can schedule an appointment online or call the location most convenient for you! 


What some of our clients have to say

I sprained my knee and went to another physical therapist and was unimpressed. Within a week of treatment at Tangelo the pain in my knee was going away and full range of movement was returning.

Their focus on building strength and teaching me the right exercises has enabled me to run and bike again. This is huge!! Thanks Sean, Geneva and Dr. Molina–it is great to have you part of my rehab team!!

Brian T.

I was experiencing knee and leg tightness that was causing numbness in a couple of my toes. I had gone to see a traditional chiropractor for a few sessions but my condition wasn't improving.
I then found out about Tangelo and the rest is history. Dr. Krysann was able to mix both traditional chiro adjustments with a lot of soft tissue work to loosen up my legs and knees.

Not only is Tangelo great for fixing ailments, the atmosphere truly sets it apart. You walk in and everyone greets you with a big smile. You truly feel like you have a team watching your back, working in harmony. They create an atmosphere that makes you want to stay and just hang out.

Definitely come check out the team at Tangelo if you're looking to be inspired to be your best physical self.

David P.

Other common conditions

Low-Back Pain

Lower back pain and low back issues can occur suddenly, or can develop slowly over time. Chronic pain in the low back can result from disc injuries such as herniations or ruptures, joint problems, and irritated or inflamed nerves.

Shoulder Pain

Shoulders conditions we treat include acute injuries such as rotator cuff tears and sprains, as well as chronic pain resulting from impingements, tendonitis and arthritis.

Knee Pain

Knee pain can result from acute injuries, muscle imbalance, and repetitive-use injuries. Common conditions include Patellofemoral Pain Syndrome, and IT band syndrome. Knee pain can be a symptom of related issues in the hips and ankles.

Foot & Ankle Pain

Conditions in the lower leg, foot and ankle include acute injuries such as sprains and strains, as well as chronic conditions such as plantar fasciitis and shin splints.

Neck Pain

The muscle and ligaments of the neck connect the head, shoulders and back. Neck pain can result from poor posture, muscle imbalance, and injury. Often, neck pain is related to other interconnected muscle groups.

Elbow Pain

Elbow pain can be related to a number of conditions. Elbow tendonitis, or Tennis Elbow, is a common condition caused by inflammation and injury to the tendons. Overuse injuries and repetitive hand, wrist, or arm movements often cause elbow pain.

Tangelo treats conditions involving the body’s muscular and skeletal systems. Our hybrid approach was created to treat muscle, soft tissue, bone and joint conditions.

We provide service for muscle sprains and strains, repetitive-stress injuries, athletic injuries, acute injuries and chronic conditions.