IT Band Syndrome

01Symptoms & Diagnosis

ITBS presents with:

• Sharp or burning pain on the outside of the knee, often after a few miles.
• Tenderness when pressing just above the knee joint.
• Discomfort that worsens running downhill or after sitting long periods.
• Pain that eases with rest but returns quickly when running resumes.

02Common Causes

• Rapid increases in mileage or downhill running.
• Weak hip abductors allowing the knee to collapse inward.
• Excessive foot pronation or worn-out shoes.
• Running on banked surfaces or always on the same side of the road.

03Immediate Care

Address symptoms early:

• Rest: Reduce or stop running to calm irritation.
• Ice: 10–15 minutes after activity to manage inflammation.
• Stretch: Gentle IT band and hip stretches for relief.
• Anti‑inflammatories: As advised by a medical professional.

04Rehab & Strength

Build resilience with progressive loading:

• Side‑lying leg raises and clamshells to strengthen the hip abductors.
• Single‑leg squats and step‑downs focusing on knee alignment.
• Foam rolling along the outer thigh to reduce tightness.
• Short bouts of easy running, increasing distance only when pain‑free.

05Prevention & Return

• Increase training volume gradually and vary running surfaces.
• Keep hips and glutes strong with regular strength sessions.
• Rotate shoes and replace worn pairs promptly.
• Resume running with walk‑run intervals; stop if pain persists.

If symptoms persist or worsen, consult a medical professional.