Understanding and Managing IT Band Syndrome in Runners

Iliotibial Band Syndrome (ITBS), often referred to simply as IT band syndrome, is a common injury among runners that can cause significant discomfort and hinder performance. As a runner, dealing with IT band pain, especially just weeks before a marathon, can be daunting. In this comprehensive guide, we’ll delve into what IT band syndrome is, how it affects runners, effective treatment strategies, prevention techniques, and the importance of proper footwear.

What is ITB Syndrome?

The iliotibial band (IT band) is a thick band of fascia that runs along the outside of the thigh, from the hip to the knee. Recent research has revealed that IT band syndrome is not primarily caused by friction but rather by compression of the highly innervated soft tissue around the lateral knee. This compression can lead to inflammation and pain along the outside of the knee, hip, or thigh.

ITB Syndrome and Runners

Cameron Liles, a podiatrist at Achieve Podiatry specialising in treating running injuries, often encounters patients suffering from IT band syndrome. Runners, who frequent Achieve Podiatry, are particularly susceptible to IT band syndrome due to the repetitive nature of their sport. The condition often manifests as sharp or burning pain on the outside of the knee, especially during activities like running downhill or prolonged running. Recognising the role of compression in IT band syndrome highlights the importance of addressing biomechanical factors that contribute to excessive pressure on the lateral knee.

How to Treat ITB Syndrome

When dealing with IT band pain, it’s essential to address the root cause of the issue. Treatment typically involves a combination of rest, stretching, strengthening exercises, and addressing biomechanical imbalances. Physical therapy can be highly beneficial for patients with IT band syndrome, as it focuses on correcting muscle imbalances and improving flexibility and strength.

Additionally, techniques such as foam rolling and massage therapy can help alleviate tightness in the IT band and surrounding muscles. Combining these strategies with targeted exercises to improve hip and knee stability will result in the most optimal recovery times.

How to Prevent ITB Syndrome

Prevention is key when it comes to IT band syndrome. Incorporating proper warm-up and cool-down routines into your running regimen can help prepare your muscles and reduce the risk of injury. It’s also essential to listen to your body and avoid overtraining, as pushing through pain can exacerbate IT band issues.

Furthermore, focusing on strengthening the muscles surrounding the hips and knees can help improve stability and reduce strain on the IT band during running. Regular stretching, especially targeting the IT band and hip flexors, can also aid in maintaining flexibility and preventing tightness.


The role of footwear cannot be overstated when it comes to managing IT band syndrome. Properly fitting running shoes with adequate cushioning and support can help absorb shock and reduce stress on the IT band and knees. At Achieve Podiatry we emphasise the importance of consulting with a shoe specialist to find the right footwear for your foot type and running gait.

In conclusion, IT band syndrome is a common yet manageable condition that affects many runners, with podiatrists providing expert care for those suffering from this injury. By understanding the causes, symptoms, and treatment options for IT band syndrome, patients can take proactive steps to prevent and address this issue. Remember to listen to your body, prioritise proper footwear, and seek professional guidance if experiencing persistent IT band pain. With the right approach, patients can overcome IT band syndrome and continue to enjoy the benefits of running for years to come.

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