Outer thigh pain? It could be Iliotibial Band (ITB) Syndrome (Part 1)
Do you ever get a nagging pain on the outer thigh that sometimes extends down into the outer knee or up into your hip and/or buttocks? If yes, you may be suffering from Iliotibial Band Syndrome. 
 
Iliotibial band is a thick band of fascia (covering over the muscles) that runs along the outer thigh from the hip and gluteal muscles into the outer part of the knee joint. When the Iliotibial band is inflamed it can cause pain on running and if severe, then pain or burning sensation at rest. With chronic inflammation, the Iliotibial band can become tight. The tightness in turn will cause it to rub against the outside of the knee, leading to pain and swelling in the hip joint or outer part of the knee or along the outer thigh.
 
IT band syndrome is an overuse injury that can be caused by: 
  • Poor training habits such as inadequate warm up and cool downs (landing page on top tip for exs), training with feet positioned inwards 
  • repetitive bending of the knee during physical activities, such as running, cycling, swimming and climbing.
  • Anatomical causes such as uneven leg length, in-toeing of the feet, flat feet or imbalances in lower limb muscles 
  • Poor postures such as lotus sitting or sitting with one leg tucked under the bottom for prolonged periods of time. 
If untreated Iliotibial Band pain can take a long time to recover. Running or sports while you have an Iliotibial Band pain is not a good idea as it can aggravate muscle imbalances and cause more injuries. Read part 2 of the blog for some easy tips to speed up your recovery and overcome your Iliotibial Band syndrome pain faster!

If you want to know more about how to stretch your Iliotibial band pain join my free community where we discuss these topics in a judgement free and friendly group. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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