What is IT Band Syndrome and How Do We Prevent 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 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 while running. It will start out as a small twinge, but becomes more painful if the problem is not corrected. The pain is usually sporadic—appearing on some runs and not on others.

It is often not felt when you start running but begins to ache after a period of time or distance. Also, the pain may feel worse when running down hills, but it usually subsides 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?

There are a number of causes for iliotibial band syndrome, but the most common is overuse and fatigue. When this thick band of tissue is overused, it becomes too tight and becomes squeezed against the bone, resulting in pain and the inability to stabilize the entire leg. This is when the stress on the knee joint causes it to go out of alignment causing even more pain and discomfort.

Other possible causes:

Weak hip abductors
Rapid increase in mileage
An inefficient Running Form
Not wearing the best running shoes for your feet
Running in worn-out shoes
Running on circular tracks
Running on uneven surfaces
Foot pronation
Downhill running

What to do when you have IT pain

As soon as you feel the first twinge of pain, take action—don't wait until you have a full-blown injury. Stop or reduce running, avoid hills, and get stretching!

The IT band doesn't stretch very well as it is not a stretchy tissue. However, stretching the muscles that attach to it, such as the glutes and the tensor fasciae latae (TFL), which is located just in front of the femur, has proven to be very effective. See the video below on how to stretch this area using a foam roller.

An IT Band Compression Strap may help reduce pain and stabilize the leg.

supregear IT Band Strap, Adjustable Iliotibial Band - Knee, Thigh, Hip & ITB Syndrome Support - Extra Compression Stabilizer for Patellar Tendonitis and Osgood Schlatters Woman Men

A deep tissue massage usually helps relieve the tightness and a temporary decrease in the amount of training miles will also speed recovery. 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.

Active Isolated Stretching and listening to a Guided Running Injury Healing Meditation may also help speed recovery.

My experience with IT Band Syndrome

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 it was very painful. Fortunately, I took the advice of a fellow runner and stopped running.

It was only a few weeks before the race and I didn't want to risk developing an injury and not being able to enjoy the race. I learned how to stretch the area and did so quite often, and I had a few massage therapy sessions. I believe taking action immediately helped prevent a painful and stubborn injury from developing. I was able to enjoy and complete my first half marathon without any further pain.

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.

How to stretch the IT Band

Stretching your iliotibial band is a good habit to develop, even if you don't currently feel pain.

Check out this video on how to get a great stretch for this area using a form roller.

What can we learn from this painful experience?

I believe in every experience that we have in life exists an opportunity for learning and growth, especially the most painful ones. If we can uncover what the lesson contains and learn from it, we will not need to repeat the lesson (painful experience). The best way I know to gain this understanding is to sit quietly and clear our minds. Relax and silently ask, "What can I learn from this [experience, pain, injury]?" Then, continue to relax quietly and an answer may come to you in the form of an idea, a connection, a solution, or a concept that you had not thought about previously.

If you don't receive an understanding right away, don't concern yourself about it. Just stay open to receiving the answer at another time or in another form. Trust that it will come to you and it will. Namaste!

Return to Are You Prone to Running Injuries?

FTC Disclosure: As an Amazon Associate, I earn from qualifying purchases. Learn more

Oura Ring 4 - Gold - Size 7 - Smart Ring - Size First with Oura Ring 4 Sizing Kit - Sleep Tracking Wearable - Heart Rate - Fitness Tracker - Up to 8 Days of Battery Life

REVALI Running Vest, USA Original Patent, Zip Reflective Running Vests with 500ml Hydration Bottle, Adjustable Waistband & Breathable Material, Chest Pack Gear Phone Holder for Running, Men & Women

26%

Rymora Leg Compression Sleeve, Calf Support Sleeves Legs Pain Relief for Men and Women, Comfortable and Secure Footless Socks for Fitness, Running, and Shin Splints – Black, Medium (One Pair)

$19.99

NEW FEATURE - DISQUS COMMENTS!

Be the first to comment.
Login using Facebook, Twitter, Google or Disqus.

Loading Comments

#disqus_thread { min-height: 200px; }

Share this page:

Facebook X Pinterest Tumblr Reddit WhatsApp Messenger

Recent Articles

Give Yourself a Self-Myofascial Release at Home with a Foam Roller!
Jun 28, 25 07:19 AM

Feeling sore after a run? Don’t skip your recovery! Foam rolling is one of the easiest ways to release tight muscles, boost flexibility, and prevent injuries.
Read More
The Overlooked Key to Better Performance and Fewer Injuries
Jun 13, 25 01:13 PM

Most runners focus on building strength, endurance, and speed—but there’s a hidden performance booster that often gets ignored: relaxation.
Read More
5 Ways to Speed Injury Recovery!
May 02, 25 01:30 PM

Struggling with a running injury and feeling frustrated or stuck? Let's take charge of our own healing so we can quickly recover from any running injury!
Read More
Want to Run Stronger and Feel Better Doing It?
Apr 19, 25 10:14 AM

Discover how positive affirmations for running can completely shift your mindset and transform your runs—from start to finish.
Read More
Do You or Someone you Know Suffer from Achilles Tendonitis?
Mar 28, 25 03:14 PM

Find out more about this frustrating condition, including why active recovery is essential and exercises to speed recovery.
Read More
Every runner needs to master this essential drill!
Mar 17, 25 01:55 PM

The 100-Up exercise is a highly effective drill that enhances both running technique and performance. It can be practiced indoors or outdoors, and it also serves as a valuable tool for injury recover…
Read More
Are you ready for waterproof running shoes?
Feb 26, 25 12:30 PM

Do you run in cold, wet and slippery conditions during the winter? Waterproof running shoes may be just what you have been looking for to keep you safe and your feet dry.
Read More
The Buteyko Breathing Method Can Improve Our Running Performance and Our Health!
Feb 14, 25 11:54 AM

The Buteyko Breathing Method is perfect for anyone wanting to improve their running performance, boost overall fitness, live a healthier lifestyle, reduce stress, achieve easier weight management, an…
Read More
Make 2025 the Year you Break Free from Injuries for Good!
Jan 07, 25 08:20 AM

Activate your natural ability to run injury-free with our "Exclusive Online Feldenkrais® Running Course"...
Read More
Even runners are not immune to the dangers of sitting too long during the day!
Jan 03, 25 11:46 AM

The start of a new year is the perfect time to formulate new habits and new ways to reduce physical inactivity. Prolonged sitting due to having a sedentary job and/or an ever-increasing digital lifes…
Read More