Do I have ITBS?


The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Iliotibial Band Syndrome occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.


Non-surgical rehabilitation of injuries is often not a one-time fix, but a long-term commitment to managing the injury while continuing the exercise associated with the pain or degradation. For ITBS, scientifically proven rehabilitative activities include:

Prevent & Perform

Prehabilitation involves specialised exercise and conditioning programs targeting areas vulnerable to injury within a specific sport. By aiding optimal biomechanics it can improve both resilience and athletic performance. For ITBS this can include:

Products for ITBS

ZlaantBoard - Recover, Prevent, PerformR 1,495.00

A globally unique product that serves as both an incline/decline surface and balance board, the Zlaantboard offers targeted strengthening, flexibility, and neuromuscular conditioning. The ideal fitness companion, whether you're recovering from an injury, enhancing your athletic performance, or simply looking to maintain your physical well-being.

ZlaantShark - Handheld Massage ToolR 695.00

When your muscles and tendons are strained or injured, you can help them recover faster by increasing blood flow and loosening up the surrounding tissue. We designed the ZlaantS...

Sprints for ITBS

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of ITBS. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with ITBS.


The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

  • 150+ exercise tutorials
  • Comprehensive programs
  • Expert tips and advice
  • Strava integration
  • Smart watch integration
  • Rehab and prehab protocols
  • Specialist coach channels
  • Practitioner channels
  • Sport club and event channels
  • Community chat rooms
  • Challenges and rewards
  • Live classes