About IT Band Syndrome
IT band syndrome causes sharp lateral knee pain that can sideline runners quickly. The key isn't stretching the IT band—it's addressing the hip weakness and loading errors that cause the problem.
Expected Recovery Window
Typical: 3–6 weeks with load modification and hip strengthening. Persistent: 8–12 weeks.
Common Symptoms
Sharp or burning pain on the outside of the knee, pain that starts at a predictable point in your run, worse with downhill running or stairs, tenderness when pressing the lateral knee, pain may ease with rest then return with activity.
Common Causes
Hip abductor weakness (especially glute medius), rapid mileage increases, excessive downhill running, running on cambered surfaces, inadequate recovery, worn-out shoes.
How We Treat IT Band Syndrome
Despite popular belief, foam rolling and stretching the IT band isn't the answer. We focus on strengthening hip abductors and external rotators, modifying training load, and correcting running mechanics that overload the lateral knee.
