What is IT Band Syndrome and
How Can You Avoid It?

The IT band or iliotibial band is a thick band of tissue that stretches from our pelvis to our lower knee. Its purpose is to stabilize movements of the knee. If this band becomes too tight or too short, it rubs too tightly over the leg and causes the knee joint to move out of alignment.


When you have this condition, you will experience pain on the outside of the knee. It will start out as a small twinge, but will progress and become more painful if you don't correct the problem. The pain is usually sporadic - appearing on some runs and not on others.

You probably won't feel it at the beginning of a run but starts to develop as you get further into the run. The pain usually goes away when you stop running.

If you are experiencing pain below or behind the knee cap, you may have runners knee

What causes IT Band Syndrome?

IT band Syndrome


There are a number of causes for iliotibial band syndrome, but the most common is overuse and fatigue.  When the band is overused, it becomes too tight and cannot stabilize the entire leg.  This is when the stress on the knee joint causes it to go out of alignment.

Other possible causes:

  • Recent change in training
  • Rapid increase in mileage
  • Running posture
  • Not wearing the best running shoes for your feet
  • Worn shoes
  • Running on circular tracks
  • Running on uneven surfaces
  • Bow legs
  • Foot pronation
  • Excessive hill running

What to do if you have IT pain

As soon as you feel the first twinge of pain, you should take action - don't wait until you have a full-blown injury. As with most injuries, start using the R.I.C.E. regime - Rest, Ice, Compression, and Elevation.

Stretching has also proven to be very effective in aiding and avoiding iliotibial band syndrome. See the video below on how to stretch this area.

A deep tissue massage usually helps relieve the tightness and a temporary decrease in the amount of training miles will also speed recovery. You should avoid hill training and running on uneven surfaces and circular tracks. Learn How to Use a Foam Roller and give yourself a deep tissue massage.

When I trained for my first half marathon, I developed a problem with my iliotibial band. It occurred in the middle of a long run and was very painful. Fortunately, I took the advice of a fellow runner and stopped running.

It was only a few weeks away from the race and I didn't want to risk developing an injury. I stretched the area quite often and I had it massaged. I completed my first half marathon without any further problems.

It is always wise to listen to our bodies. When they hurt, they are hurting for a reason. We need to listen and take action.

Stretching your iliotibial band is always a good idea, even if you don't feel pain.

Check out this video on how to do a proper stretch for this area.

Related links:

How to Use a Foam Roller

Running Posture

Best Running Shoes


Runners Knee



Return from IT band Back to How to Prevent Injuries

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