Iliotibial (IT) band syndrome is a frequent injury in runners. If managed properly, it can go away pretty quickly. But if not, it can seriously impair your running season... 

IT band syndrome is an irritation of the IT band, which is a fibrous band of tissue linking your pelvis to your knee. Pain is quite localized on the outside part of the knee, especially after running for a certain amount of time and/or running downhill. If flared up, going downstairs after a run can be painful.

IT band syndrome is considered a repetition injury, because it develops when increasing the number of repetitions of flexion and extension at the knee. Basically, it’s mostly caused by increasing distances. It affects runners, cyclists, triathletes and cross-country skiers almost exclusively.

It is VERY rare to see this injury in team sports. In fact, runners with IT Band syndrome can sometimes play a full soccer game without pain, even though running on a straight line for 10 minutes is quite painful.

Adjust your training program

This is the most important thing to do if you want to address the root cause of the problem! If the IT band gets constantly overloaded, things won’t get any better – this is NOT a “no pain no gain” situation! Aim for no pain at all during AND after running; stop BEFORE it hurts.

Remember that it’s a repetition injury. Decrease repetition by alternating 1 minute of running with 1 minute of walking. Run every other day to give it some rest and reduce irritation. Cut that long run from your program for at least a couple of weeks. Add variety to your running movements by choosing relatively flat trails that have a lot of turns. Avoid downhill running for now.

Strengthen your legs

The injury may not have developed because of muscle weakness, however, strengthening exercises can help relieve the pain and fix the issue. A combination of the right exercises targeting the hips, quadriceps, hamstrings and calf muscles is usually helpful.

Adjust your running technique

Some aspects of the running technique can increase the amount of load on the IT band. Therefore, tweaking how you run to reduce impact on the knees can sometimes be quite helpful. Recommendations depend if you run on the road or on the trails, and if you run hills or mostly flat. Potential changes may include increasing running cadence, reducing vertical bounce, or avoiding leg crossover during running.

If you haven’t had success with your IT band issues, other treatment options can help. In some situations, a different issue might present much like an IT band syndrome. Tests done in the clinic can differentiate IT band syndrome from other conditions, which may be treated in a completely different way.

Get a proper assessment from our running experts: they’ll help you with the best treatment plan to reach your goals for this season and beyond!