Iliotibial Band Syndrome (IT Band Syndrome) typically presents as pain on the outside part of the leg between the hip and the knee, but is most commonly closer to the knee. It is an overuse injury and gets worse with increased activity like running, biking, or walking. Most of these activities work the muscles in the front and back directions and can lead to under developed gluteus medius, which supports movement in the side to side direction. If your gluteus medius is weak, you will rely too much on your IT band for lateral support causing the repetitive strain issue.
Disclosure: These programs are not meant to be a diagnostic or treatment as each person and each injury is different. This plan is best used as an educational guide on typical exercises that can help a variety of conditions. Not all of these exercises are necessary for each injury, and some may actually be harmful. You should always consult your healthcare provider or physical therapist to ensure that you have the best program for you. Please do not continue these exercises if symptoms worsen, and each exercise should be moderately challenging and never unsafe or painful.