ILIOTIBIAL BAND REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Iliotibial Band Syndrome?
Iliotibial Band Syndrome (ITBS), often called runner’s knee, is one of the most common causes of pain on the outside of the knee, especially in runners and cyclists. It happens when the iliotibial band, a thick band of tissue running along the thigh, becomes irritated through overuse or repetitive movement. ITBS rehabilitation helps reduce pain, restore hip strength, and keep you active with confidence.
Cure My Iliotibial Band Syndrome
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Iliotibial Band Syndrome causes pain on the outside of the knee and often worsens if training continues without addressing the underlying causes. Recovery requires restoring hip strength, movement control, and load tolerance. Our rehabilitation program delivers progressive exercises to reduce irritation, restore function, and support a safe return to running and sport, with progress tracked at every stage.
Is it suitable for me?
This program is suitable for anyone with Iliotibial Band Syndrome (ITBS), also known as runner’s knee. Whether your pain is recent or has been troubling you for some time, our step-by-step plan helps reduce symptoms, build strength, and guide you back to full fitness. It’s ideal for recreational athletes, active individuals, and elite performers.
To access the full program, view our subscription plans.
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 4 progressive phases, followed by a 5th phase dedicated to injury prevention and long-term maintenance. You only progress to the next phase once you’ve met the specific exit criteria, ensuring your recovery is both safe and effective.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
The aim of phase 1 is to reduce pain and inflammation. We also begin to correct some of the muscle imbalances associated with ITB syndrome.
Phase 2
The aim of phase 2 is to continue to protect the area and improve the condition of the muscles, whilst gradually increasing running volume.
Phase 3
The aim of phase 3 is to increase running to normal training distances and introduce some endurance and capacity into the associated muscle groups.
Maintenance phase
This is the maintenance phase and comprises 3 simple exercises to Include in your normal training routine.
What’s included?
The program includes the following elements:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.
Priority support
If you have any questions about the program or your progress, then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does iliotibial band syndrome take to heal?
Mild cases may improve within 4–6 weeks if treated early. More stubborn ITB pain can last several months, especially if running continues without addressing the cause. Full recovery requires progressive strengthening, load management, and a structured rehabilitation program.
What is the best treatment for iliotibial band syndrome?
Effective treatment starts with reducing pain and avoiding activities that aggravate the knee. Ice and short-term load reduction help in the early stages. Long-term recovery relies on strengthening the hips and glutes, restoring flexibility, and improving running technique. The SportsRehab app gives you a clear rehabilitation pathway with daily tasks and physiotherapist-led videos to ensure a safe return to sport.
What causes iliotibial band syndrome?
It develops when the ITB repeatedly rubs against the outside of the knee. Common triggers include weak hip muscles, poor running form, training on hard or uneven surfaces, and sudden increases in mileage or intensity.
Can you run with iliotibial band syndrome?
Running with ITB pain often makes symptoms worse and delays recovery. Low-impact alternatives such as cycling or swimming help maintain fitness while the tendon heals. A gradual, criteria-based return to running ensures symptoms don’t return.
How can you prevent iliotibial band syndrome?
Prevention is based on strong hips and glutes, good running technique, and sensible training loads. Stretching tight muscles, varying training surfaces, and replacing worn footwear all reduce the risk of ITB problems recurring.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app