anatomy/it-band·Tendon / ligament
IT band
Tractus iliotibialis
The thick sheet of connective tissue on the outside of the thigh, from the pelvis to below the knee. It stabilises hip and knee from the side.
// Structure & location
The IT band is a thickened strip of the connective-tissue sleeve that surrounds the thigh. At the top, the gluteus maximus and a small muscle at the front of the hip, the tensor fasciae latae, blend into it. At the bottom it inserts on the outside of the tibia just below the knee.
// Function
It transmits force from the glute and hip muscles along the outside of the thigh and stabilises hip and knee when standing on one leg, i.e. with every running stride.
// For training & sport
- Pain on the outside of the knee in runners is often called IT band syndrome. It occurs mainly with quickly increased mileage or lots of downhill running.
- Strengthening the hip muscles, especially the gluteus medius, is part of the usual treatment.
// Good to know
The band is very stiff and barely stretches. That foam rolling permanently lengthens it is therefore unlikely, even if rolling can feel good.
// Sources
last reviewed: 2026-11-14