ITBS: every runners fear

With the HBF Run for a Reason just around the corner, many runners are getting ready for the big event.

However, a common issue that can side-line runners is iliotibial band syndrome (ITBS)—a leading cause of knee pain in long-distance runners.

If you’re experiencing sharp pain on the outside of your knee, ITBS might be to blame.

What is IT band syndrome?

The iliotibial band is a thick stiff band of connective tissue that runs from your hip to the outside of your knee. It plays a key role in knee stabilisation during running.

IT band syndrome occurs when the IT band becomes irritated due to excessive compression against the thigh bone.

It is one of the most common running injuries, affecting up to 12% of runners.

What can cause ITBS?

• Sudden increases in training load
• Weakness in glutes and hip stabilisers
• Poor running biomechanics
• Inappropriate footwear

Signs and symptoms of ITBS

• Pain on the outer side of the knee, especially during or after running
• Worse when running downhill or long distances
• Pain with stair climbing

How to prevent ITBS

• Gradually increase training load – Avoid sharp mileage spikes
• Strengthen key muscles – Focus on glutes, hip stabilisers, and core
• Improve running biomechanics – A physiotherapist can assess your running form
• Wear appropriate footwear – Ensure proper support for your foot type

Physiotherapy treatment for ITBS

At Lifecare Cockburn, we specialise in treating running-related injuries like ITBS.

Our approach includes:

• Comprehensive assessment – We evaluate your symptoms, training history, and movement patterns
• Accurate diagnosis – Differentiating ITBS from other knee conditions like runner’s knee, osteoarthritis or ligament injuries
• Training load management – Adjusting your running plan to allow recovery without losing fitness
• Manual therapy and pain management – If needed, soft tissue techniques and dry needling can help.
• Individualised strength program – Addressing any muscle weaknesses or imbalances

Can foam rolling help?

Foam rolling the muscles connected to the IT band can provide a short-term pain relief, but it does not fix the problem.

Treatment of ITBS should also be addressing the contributing factors like overload and muscle weakness.

You should also avoid foam rolling directly on the IT band as the additional compression on the irritated tissue can make the pain worse.

Should you stop running?

Not necessarily.

While reducing intensity or distance may be necessary in the short term, cross-training (such as cycling, swimming, or walking) can help you maintain endurance while recovering.

Recommended exercises for ITBS

1. TFL stretch
2. Gluteus maximus stretch
3. Rectus femoris stretch
4. Hip abduction variations
5. Romanian deadlifts
6. Calf raises

Don’t let IT band pain derail your training!

At Lifecare Cockburn we help runners prevent and recover from injuries so they can perform at their best.

If you’re experiencing knee pain, book an appointment with our physiotherapists today.