IT Band Syndrome

Inflammation of the iliotibial band causing sharp outer knee pain — one of running's most common injuries.

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Understanding IT Band Syndrome

IT Band Syndrome (ITBS) is inflammation of the iliotibial band — a thick band of connective tissue running from your hip to your outer knee. It causes sharp, stabbing pain on the outside of the knee, typically starting during a run and worsening until you have to stop.

ITBS is one of running's most common overuse injuries, particularly affecting runners who rapidly increase mileage, run on cambered roads, or have weak hip abductors (gluteus medius). The IT band repeatedly slides over the bony prominence on the outside of the knee, creating friction and inflammation.

Treatment involves addressing the root cause, not just the symptoms. Short-term: reduce mileage, ice the area, and avoid downhill running. Long-term: strengthen hip abductors (clamshells, lateral band walks, single-leg squats), stretch hip flexors, and address any training errors that triggered it. Most cases resolve in 4–8 weeks with consistent rehab.

Key Facts: IT Band Syndrome

Key facts and insights about it band syndrome that every endurance athlete should know.

Accounts for 12% of all running injuries

Pain is on the outer

Pain is on the outer (lateral) knee — distinct from "runner's knee" which is under the kneecap

Weak glute medius

Weak glute medius (hip abductor) is the most common underlying cause

Downhill running and cambered roads aggr

Downhill running and cambered roads aggravate ITBS

Pro Tips: IT Band Syndrome

Strengthen your glutes: clamshells, lateral band walks, and single-leg deadlifts 3x per week

Run on flat surfaces and avoid cambered roads while recovering

If it hurts during a run, stop — running through ITBS makes it significantly worse

Gradually return to running once you can walk and do stairs without outer knee pain

Frequently Asked Questions About IT Band Syndrome

Directly foam rolling the IT band is painful and may not help — the band itself is extremely strong connective tissue that doesn't "loosen" with rolling. Instead, foam roll the muscles that attach to it: glutes, quads, and TFL (tensor fasciae latae). The real fix is hip strengthening, not rolling.

With consistent rehab (hip strengthening, reduced mileage, addressing root causes), most cases improve in 4–8 weeks. If you caught it early, you may return to running sooner. Chronic cases that were run through for months can take 3–6 months. See a sports physical therapist if it persists beyond 6 weeks.