Common Knee Injuries: Iliotibial Band Syndrome, Jumper’s Knee, and ACL Tears
by Melinda Burris

This article continues our series on common knee injuries by examining the root causes, symptoms and treatments for iliotibial band syndrome and jumper’s knee.

Iliotibial band syndrome is often referred to as “IT band syndrome” and refers to pain felt outside the knee. This condition is most prevalent in long-distance runners and those who have recently begun exercising. ¹ The precise cause of this condition is still up for debate, but it is believed to be exacerbated by repetitive motion. The knee joint is made up of three bones, the thighbone or femur, the shinbone or tibia and the kneecap or patella. The iliotibial band is made up of strong tissue and it runs down the outside of the thigh extending from the hip to the shin. This band moves as you bend and extend the leg. Repetition of this movement can irritate the surrounding body tissue, resulting in pain.¹

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The pain presents as an aching burning sensation on the outside of the knee and can affect a single knee or both at the same time. The pain may extend as far up as the hip. Pain may subside and only appear when you are actively using the knee such as when you are exercising. Generally, as the condition worsens, the pain flares up more frequently and more often when you are at rest. Ascending and descending stairs may become difficult.¹

Treatment options may include a combination of the following:

• Avoid running and other activities that involve repetitive knee motions (such as running, cycling, etc.) until the pain subsides returning to these activities gradually and in moderation.

• Apply ice packs to the outside of the knee to numb pain and address swelling.
• Take over-the-counter NSAIDS (non-steroidal anti-inflammatory drugs).
• Being administered corticosteroid injections as a means of decreasing inflammation.
• Modifying and improving your running form to avoid irritation!
• Implement a series of stretch and strengthen exercises of the hip and knee prior to workouts.

In cases where IT syndrome persists longer than six months, your doctor may recommend surgical intervention. There are a number of surgical options, including one where the stretch of tissue across the femur is removed to avoid friction.¹

You can avoid developing IT syndrome by making sure you begin new exercise regimes slowly and gradually. When running, make sure you choose an even surface. If you are running on a track, be sure to run in both directions.¹

Jumper’s Knee

Patellar tendonitis, commonly known as jumper’s knee, is actually the inflammation of the patellar tendon. This condition weakens the tendon and, left unchecked, can lead to tendon tears.²

This is another overuse injury that is caused by jumping on hard surfaces such as asphalt. Generally, this is a sports-related injury and is characterized by contraction of the leg muscle and force of hitting the ground. This causes strain on the tendon, and repeatedly doing this can lead to inflammation of the tendon.²

Symptoms associated with jumper’s knee include soreness and pain surrounding the patellar tendon, swelling in the area, pain when walking, running or jumping, pain when bending or flexing the knee, and tenderness around the lower portion of the kneecap. The symptoms of jumper’s knee can mimic other conditions, so it is important to see a qualified health provider for an accurate diagnosis.

Treatment options include cessation of the activity that is irritating until the pain goes away. Take nonsteroidal anti-inflammatory drugs like Motrin and naproxen for pain, rest as needed and keep your knee elevated to prevent swelling. Apply ice packs as needed to reduce swelling. Do stretching and strengthening exercises as directed by your healthcare provider.²

ACL Tears

An ACL injury refers to a tear or sprain of the anterior cruciate ligament a strong band of tissue that connects the thigh bone to the shinbone. These types of injuries occur when there are sudden stops or changes in direction when jumping or landing and occur in a variety of sports. ³

There is often a popping sound or sensation in the knee when there is an ACL injury. The knee commonly feels swollen, unstable, and painful when bearing too much weight.

Treatment options typically include rest and rehab exercises concentrating on strength and stability with surgery to replace a torn ligament being an option. Proper training is imperative to reduce the probability or developing an ACL injury.

Signs and symptoms characteristic of an injury generally include:

• A loud popping sound or sensation in the knee.
• Severe pain that interrupts the ability to continue in a given activity.
• Swelling.
• Diminished range of motion.
• Instability or inability to bear weight.

There are certain movements known to put you at risk for an ACL Tear. They are:

• Slowing down suddenly and changing direction (known as cutting).
• Pivoting when your foot is firmly planted.
• Awkward landings from jumps.
• Coming to an abrupt stop.
• Receiving a blow to the knee in a collision-style fall.

A damaged ligament usually results in a partial or complete tear of tissue. There are also instances where a mild injury may result in stretching the ligament without a tear.³

Females are at increased risk for ACL tears; certain sports that require sudden stops and starts (such as basketball and skiing for example) can put you at increased risk for ACL tears. Poor athletic conditioning, moving with the knees turned inward when doing squats and wearing ill fitting shoes can also increase your risks of developing ACL tears.³

To reduce the likelihood of ACL injury, focus on:

• Exercises that strengthen the core and train athletes not to move the knees inward when performing squats.
• Exercises that strengthen leg muscles, including the hamstrings exercises, to increase overall balance.
• Training and exercise focusing on utilizing proper technique and knee position when performing jumps and landings.
• Training to improve pivot movemonts and cutting movement techniques to keep the knees stable.

References:

1. John Hopkins Medicine. Iliotibial Band Syndrome. 2025.
2. John Hopkins Medicine. Jumper’s Knee. 2025.
3. The Mayo Clinic. ACl Tears. 2025.

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