Understanding IT Band Pain and How to Manage It
Published on March 4, 2025 by Amber Smith
If you’ve everfelt a sharp or aching pain along the outside of your knee or thigh, you may have experienced IT band syndrome. This common condition frustrates many runners and athletes, but understanding it is the first step to managing it.
The IT (iliotibial) band is a thick band of connective tissue that runs from your hip to just below your knee. Its role is to stabilize the knee during movement. IT band pain usually develops from repetitive stress, poor movement mechanics, or muscle imbalances in the hips and thighs.
Common contributors include weak glutes, tight hip flexors, or excessive mileage without proper recovery. Desk workers who sit for long periods are also at risk, as tight hips can pull on the IT band during activity.
Management begins with reducing inflammation. Rest, ice, and anti-inflammatory strategies can help calm acute pain. But to truly resolve IT band issues, you need to address the underlying causes. Strengthening the glutes, hips, and core provides stability for the knee, while stretching and foam rolling can ease tension in the surrounding muscles.
Adjusting your training may also be necessary. Cutting back mileage, switching to softer surfaces, or improving running form can reduce stress on the IT band.
Most importantly, prevention comes from balance: strong supporting muscles, good mobility, and gradual training progressions. If symptoms persist, consulting with a physical therapist or coach can help create a tailored plan.
With the right strategy, IT band pain doesn’t have to keep you sidelined. By addressing both the symptoms and the root causes, you can return to pain-free activity and keep moving forward.
I have been treating IT band issues since 2008. This persistent injury can be frustrated, but I am here to help you get on the right path to recovery!
Are you concerned that you may potentially have an IT band issue? Reach out to me today to schedule your free consultation so we can work together to get you on the path to recovery!