Iliotibial Band Syndrome in Runners
Iliotibial band syndrome (IT band syndrome) is a common cause of pain on the outside of the knee in runners – and the most common cause of outside knee pain when running.
The iliotibial band is a thick band of connective tissue that runs along the outside of the thigh from the hip to the knee and helps stabilise the knee during movement. During running it repeatedly moves across the outside of the knee, and if it becomes irritated, pain can develop. See our Running Injuries page for a broader overview.
Symptoms of IT Band Syndrome
- Pain on the outside of the knee during running
- Pain that worsens with longer runs
- Discomfort running downhill
- Tenderness along the outside of the knee
This pain usually develops gradually and may worsen as the run continues.
Why IT Band Syndrome Occurs
- Weakness in the hip muscles
- Poor running mechanics or movement control
- Sudden increases in mileage
- Excessive downhill running or running on sloped surfaces
Physiotherapy Treatment
Treatment focuses on improving hip strength and movement control. This may include:
- Strengthening the hip and gluteal muscles
- Improving running mechanics
- Load management and modifying training loads
- Gradual return-to-running programmes
Many runners benefit from progressing their strengthening in our small group lower limb rehabilitation classes.
Book a Running Assessment
If pain on the outside of your knee is limiting your running, an assessment can confirm the cause and guide your recovery. When booking, select “Initial Physiotherapy Appointment”.
