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Knee Pain?


IT Band Syndrome hurts! Your Illiotibial tendon rubs up against your knee’s bony prominence known as the lateral femoral epicondyle, and as a result, sharp pain runs alongside of the knee which may extend upwards to the hip. Ouch! Before you know it, activities such as walking, running, and cycling become impossible due to the harsh discomfort – and that’s a major discomfort for any lifestyle.

IT Band Syndrome may seem like it will never go away, but recovery is possible if given the right treatment. Time alone isn’t enough to rid you of the dreaded pain and that’s because an imbalance in the pelvic region and core muscles is at issue. So make no mistake it’s always there. If you want to truly rid yourself of the discomfort, it’s time to visit the experts at pt Health and get your knee back on track.

The pt Health IT Band Rehab Program

  • Prescribe appropriate stretches, strengthening exercises, and movements that you can do at home to encourage continuous improvement and faster progress.
  • Does not involve medication or painkillers.
  • Is covered by most extended health plans.
  • Starts quickly with next day appointment availability at most of our locations.

We Work on Core Conditioning

The pt Health IT Band Rehab Program helps you move past this painful condition by addressing core strength and firming up the hamstrings so your knee will flex and extend on a moment’s notice.

Here, you’ll get to work exclusively with your physiotherapist who will not only assess and treat your injury, but take into consideration and previous injuries, surgeries, or existing conditions. Soon you will be on your way to running, walking, and cycling across the finish line no matter where you go.

The sooner you can change the pain between the shoulders the better off those muscle imbalances will be which is why we introduced the pt Health Pain between Shoulders Rehab Program. Our physiotherapists will help rearrange your posture by strengthening the back and forward muscles. They will also help you adjust mid back mobility using a clinical approach that takes into account your condition, injury, post-surgical status, risk factors, lifestyle, and work function. It’s all about strengthening, recovery, and relief no matter your age, so you can go back to doing the things you love.

IT Band Syndrome Symptoms

  • Gradual onset of pain which progressively worsens.
  • Pain with flexing and extension
  • Soreness directly over the affected tendon
  • Tightness along the quad muscle and into the hip region


IT Band Syndrome Rehab

  • Provide an effective therapeutic approach designed to relieve and ease your IT Band pain.
  • Offer preventative strategies to help you deal with lifestyle, work, and other risk factors.
  • Address the root cause of IT Band pain as well as the symptoms.

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Treatment Plan


How Can I Treat my IT Band Syndrome?

Physiotherapy for IT Band Syndrome is divided into phases.

You’ll see here where we have described the pt Health IT Band Syndrome Rehab process which first starts with a confirmation of your condition wherein your physiotherapist can then soothe the soreness with massage as a way to mobilize the tissue. From there, it’s all about strengthening the core, and getting you back to your sport.

First We Assess Your Condition…

When you visit the pt Health IT Band Rehab program, your therapist will first want to distinguish whether or not you actually have an IT Band injury, ligament injury, or meniscus tear.

During the assessment your therapist will observe your range of motion, strength, and check the hip for muscle imbalance. They might also stress all the ligaments around the knee to make sure the lateral meniscus is fine, that the lateral collateral ligament is intact; and make sure the actual makeup of the knee is okay. The biggest performance test is what we call the ober test, which looks at length of the tendon and hip itself.

Then Reduce Your Pain…

Once your diagnosis has been confirmed, treatment will be frequent and will include decreasing inflammation in and around the tendon using ultrasound therapy, IFC, acupuncture, and massage all of which can shift your muscle balance.

A Well Designed Exercise Program

Once swelling and pain are under control you will then begin an exercise program which first starts with strengthening the hip to make sure the glutes and extensors are strong. Then, your therapist will slowly start moving into the IT band and surrounding muscles. From there, exercises can include leg lifts, single leg balancing and strengthening, working with tube like bands, and stretches.

How long does treatment last?

On average it takes between six to eight weeks to recover from an IT injury.

What is the Prognosis for an IT Band Injury?

IT Band Syndrome is not likely to reoccur if you keep up with treatment plan. The key to conditioning is to maintain a strong core and keep the back of the leg nice and strong. Sometimes runners will continue with massage for maintenance because for them, IT Band Syndrome can be debilitating. A runner might feel pain mid run, and not be able to continue. The same is true for cyclists as well.

Unfortunately, sometimes patients might wait a few weeks to see a physiotherapist thinking if the IT Band pain calms down they should be okay. But the reality is, as long as you keep putting stress on the tendon, the symptoms are likely to reoccur and worsen over time. So a swift recovery could soon take upwards of three months rather than a typical six week time frame.

Call us today and discover how the IT Band Recovery Program can help you feel better sooner than you think! 1 (866) 749-7461

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Jenna's Story

Jenna’s Story

IT Band Pain Stops this Runner in her Tracks

Jenna is a runner who is used to training for marathons. However, when out for her daily run this past spring, she felt a sudden and sharp pain at the side of her right need. “It was so bad I had to stop and limp the rest of the way home,” said Jenna.

The next few days were rough. She iced her knee and tried her best to stay off her feet. But her training schedule was calling her name, and after a while she couldn’t stand not lacing up her running shoes. “I thought the pain was all in my head,” said Jenna. “It’s not like I had fallen or been in an accident. I just had a sore knee,” she said.

Sidelined by the Pain

About four miles into her run however, Jenna felt the same bothersome knee pain start to set in again. By mile six, she was waiting on the side of the road for a ride home because othe pain was so bad. “I knew then I had better get to physiotherapy quick before the problem became much worse,” she said.

When she started physiotherapy, her therapist Jennifer performed a series of specialized tests to ensure Jenna hadn’t suffered any other injuries. Satisfied her ligaments were intact; she set out to ease Jenna’s pain and swelling.

“Jennifer used massage to get the kinks out of my tendon,” said Jenna. I never realized how tight my legs were until then.”

“Runners notoriously have weaker hamstrings than their quadriceps muscles,” said Jennifer. The assumption with running is the entire leg is strong, when really that is not the case at all. Runners can certainly benefit from core training so the muscles react t

the IT Band properly,” said Jennifer.

Sticking with the Plan

Jenna was anxious to get through her physiotherapy, but took her time at her therapist’s advice. “I’m glad I followed her instructions,” said Jenna. Instead of running, she got in the pool where she was able to walk without feeling the pressure on her knee like she normally did. In the end, Jenna got back to her training, and didn’t lose too much cardio fitness because she remained active throughout her therapy program.

Call us today and discover how the IT Band Recovery Program can help you feel better sooner than you think! 1 (866) 749-7461

IT Band Pain Causes


What is the cause of my IT Band Pain?

The Illiotibial Tendon descends from three hip muscles and comes together to form a thick tendon on the outside of knee. If the muscles around the hip aren’t’ controlling the tendon properly, the more likely the tendon is going to rub on bone.

Symptoms: Sufferers of IT Band syndrome will likely experience sharp pain right below the outer side of the knee cap as it stretches upward of the thigh. When this happens walking can be a chore never mind running or cycling. Eventually, the tendon thickens due to the strain. As a result, every time you flex and extend you feel a pull on the tendon.

Who is at risk for IT Band Pain?

Runners and cyclists are most at risk for IT Band Syndrome as they repeatedly move the knee to get where they are going. However, our physiotherapists also see persons who suffer from on the job stress where they are crouching and lifting much of the time.

Coverage Options

At pt Health, we know that sorting out insurance paperwork can be time-consuming and confusing. We want your focus to be on getting well and staying well. With that in mind, we do our best to help you navigate through the necessary forms. We speak with your insurance providers and we’ll answer any questions you may have about your coverage.

pt Health services are covered by most health care insurance plans.  In most cases, if you are using your extended health care carrier or work plan, we do not require you to pay for your therapy sessions up front.* Instead, we bill your insurance company on your behalf.
If you have extended health care benefits that cover therapy, most auto insurance companies require that your claim be placed through your extended health plan first. Any remaining balances for services are then covered by your auto insurance plan. On your first visit, you may be asked to provide information about your extended health plan. If you do not have extended health care benefits that cover therapy, your treatments may be billed directly through your auto insurance company. For residents of British Columbia, ICBC covers a partial amount of treatment visits. Patients will be asked to co-pay the difference at each visit. If a patient has extended health care benefits, it is possible to claim the difference back.
Although each clinic’s approach to intake, assessment and therapy do vary, generally speaking your physiotherapist will ask a series of questions that will help better describe all of your symptoms in detail. Your physiotherapist can then carry out your assessment. The physiotherapist will examine you physically and discuss the findings, the cause of the problem, and suggest a solution that can effectively treat your health problem.
OHIP covered physiotherapy services must be provided by a designated OHIP physiotherapy clinic. OHIP covers physiotherapy treatments, but does not cover the cost of an initial assessment. To qualify for OHIP coverage, you must have a medial doctor’s referral, be 19 years or younger, be 65 years or older, or be receiving benefits under the Ontario Disability Support Program or Family Works. If you have been admitted overnight in hospital for a condition that now requires physiotherapy, you are also eligible.
Some pt Health clinics will be able to bill Blue Cross direction for physiotherapy and massage therapy treatments if you are a member of:

  • RCMP
  • DND
  • Canadian Forces
  • Veterans Affairs

For any treatments that are only partially covered, you may be asked to co-pay the difference at each visit.

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