{"id":1538,"date":"2019-09-16T08:30:00","date_gmt":"2019-09-16T08:30:00","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/09\/16\/iliotibial-band-syndrome-treatment\/"},"modified":"2023-10-07T12:46:51","modified_gmt":"2023-10-07T11:46:51","slug":"it-band-syndrome-treatment","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/","title":{"rendered":"IT band syndrome: 7 training mistakes to avoid"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>Iliotibial band syndrome (ITBS or IT band syndrome for short) is one of the most frustrating injuries for runners.<\/p>\n\n\n\n<p>It&rsquo;s a typical overuse injury and is a common cause of lateral knee pain in athletes. <\/p>\n\n\n\n<p>IT band syndrome was first seen in 1975 in US Marine Corps recruits during their training. <\/p>\n\n\n\n<p>It&rsquo;s not just a common injury for runners. <\/p>\n\n\n\n<p>Hikers, skiers, soccer players, hockey players, basketball players and cyclists are also susceptible to IT band syndrome.<\/p>\n\n\n\n<p>This is largely due to the rapid and prolonged cycling of the knee through flexion and extension in these sports.<\/p>\n\n\n\n<p>The repetitive friction of the IT band during this flexion and extension motion leads to inflammation of the contact area of the IT band. <\/p>\n\n\n\n<p>I have personally experienced IT band syndrome and it&rsquo;s incredibly painful when it strikes. <\/p>\n\n\n\n<p>The good news is there are ways to treat and prevent IT band syndrome for good. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is the IT band?<\/li>\n\n\n\n<li>What causes IT band syndrome?<\/li>\n\n\n\n<li>Who is at risk of developing IT band syndrome?<\/li>\n\n\n\n<li>What are the signs and symptoms of IT band syndrome?<\/li>\n\n\n\n<li>How to treat IT band syndrome<\/li>\n\n\n\n<li>How to prevent IT band syndrome<\/li>\n\n\n\n<li>IT band stretches and exercises for runners<\/li>\n\n\n\n<li>IT band pain: 7 training mistakes to avoid<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-683x1024.png\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6671\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6671 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is the IT band?<\/h2>\n\n\n\n<p>Your IT band (or iliotibial band) is a thick band of connective tissue that runs from the outside of your hip to the outside of your knee.<\/p>\n\n\n\n<p>It helps to stabilise and move your knee joint, so when it isn&rsquo;t working or when it becomes inflamed, you experience knee pain.<\/p>\n\n\n\n<p>The pain typically occurs on the outside of your knee. <\/p>\n\n\n\n<p>Many runners mistake this pain for a knee injury or <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\" data-type=\"post\" data-id=\"960\">runner&rsquo;s knee<\/a>.<\/p>\n\n\n\n<p>According to Molly over at <a href=\"https:\/\/www.all-about-marathon-training.com\/inflammation.html\" target=\"_blank\" rel=\"noopener\">All About Marathon Training<\/a>: &ldquo;Inflammation will occur any time that you place a huge amount of stress on your body (whether mental or physical such as running a marathon). <\/p>\n\n\n\n<p>Therefore, it is something that we want to be thinking about as a runner.&rdquo;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542185\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542185\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have also shown that IT band syndrome is one of the most common causes of lateral knee pain in runners and cyclists.<\/p>\n\n\n\n<p>The incidence ranges from 1.6% to 12% in runners and other repetitive motion athletes. <\/p>\n\n\n\n<p>Interestingly, it is more common in women than men and you are more likely to suffer with IT band syndrome if you lead an active lifestyle.<\/p>\n\n\n\n<p>Sedentary individuals seldom experience IT band syndrome.  <\/p>\n\n\n\n<p>Related:&nbsp;<a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What causes IT band syndrome?<\/h2>\n\n\n\n<p>IT band pain is a common overuse injury.<\/p>\n\n\n\n<p>It is caused by excessive friction from the IT band being overly tight and rubbing against the bone.<\/p>\n\n\n\n<p>The rubbing eventually causes inflammation and that&rsquo;s when you start to experience pain when you move your knee.<\/p>\n\n\n\n<p>Here is a full list of common causes of IT band pain:<\/p>\n\n\n\n<ul>\n<li>Overtraining<\/li>\n\n\n\n<li>Running too many miles<\/li>\n\n\n\n<li>Running on surfaces that cause your leg to turn inwards (e.g. running downhill or on uneven surfaces)<\/li>\n\n\n\n<li>Running in worn out shoes (as these can cause the leg to roll inwards)<\/li>\n\n\n\n<li>Sitting for long periods in a seated position with bent knees<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\">7 glute strengthening exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-683x1024.png\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6672\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-683x1024.png.webp\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6672 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Who is at risk of developing IT band syndrome?<\/h2>\n\n\n\n<p>IT band pain is common in the running community, but some people are more at risk of getting it than others.<\/p>\n\n\n\n<p>According to one <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542185\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK542185\/\" target=\"_blank\" rel=\"noopener\">study<\/a>, the following anatomical factors can increase the tension of the IT band:<\/p>\n\n\n\n<ul>\n<li>Internal tibial torsion<\/li>\n\n\n\n<li>Hip abductor weakness<\/li>\n\n\n\n<li>Excessive foot pronation<\/li>\n\n\n\n<li>Medial compartment arthritis<\/li>\n<\/ul>\n\n\n\n<p>It seems to only happen in some runners (for reasons we don&rsquo;t yet know), but there are risk factors for developing IT band syndrome:<\/p>\n\n\n\n<ul>\n<li>Prior IT band injury or tightness<\/li>\n\n\n\n<li>Weak hips and\/or glutes<\/li>\n\n\n\n<li>Weak abdominal muscles<\/li>\n\n\n\n<li>Weak knee flexors and\/or hip abductors<\/li>\n\n\n\n<li>Uphill running<\/li>\n\n\n\n<li>Lack of flexibility<\/li>\n\n\n\n<li>Sitting for long periods of time<\/li>\n\n\n\n<li>Different leg lengths<\/li>\n\n\n\n<li>Bow legs<\/li>\n\n\n\n<li>Flat feet<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/shin-splints-while-running\/\">Shin splints when running: Exercises, symptoms and treatment&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the signs and symptoms of IT band syndrome?<\/h2>\n\n\n\n<p>As I mentioned earlier, IT band pain causes pain on the outside of the knee &ndash; affecting one or both of your knees.<\/p>\n\n\n\n<p>At first you may only experience pain only when you exercise, especially while running.<\/p>\n\n\n\n<p>After time, however, the pain may become more persistent, continuing even after when you&rsquo;ve stopped exercising.<\/p>\n\n\n\n<p>I remember the IT band pain I felt during mile 11 of a half marathon and it was soul-destroying.<\/p>\n\n\n\n<p>I had trained for months for the half marathon and the pain literally stopped me in my tracks during the home strait of the run. <\/p>\n\n\n\n<p>At the time I was devastated but I knew I had to stop running to avoid making the injury worse.<\/p>\n\n\n\n<p>One of the key differences between a knee injury and IT band pain is swelling.<\/p>\n\n\n\n<p>You won&rsquo;t experience any noticeable swelling with IT band syndrome, whereas a knee injury usually causes swelling.<\/p>\n\n\n\n<p>If in doubt, or if your injury is causing you a lot of pain, I would always suggest you see your GP or a physio and get their professional opinion.<\/p>\n\n\n\n<p>Here are some common signs and symptoms of IT band syndrome:<\/p>\n\n\n\n<ul>\n<li>Pain on the outside of your knee<\/li>\n\n\n\n<li>An aching or burning feeling that sometimes spreads up the thigh to the hip<\/li>\n\n\n\n<li>Pain that tends to be worse right after you strike your foot<\/li>\n\n\n\n<li>Pain that starts at the end of your workout<\/li>\n\n\n\n<li>Pain when going up and down stairs<\/li>\n\n\n\n<li>Pain when walking<\/li>\n<\/ul>\n\n\n\n<p>Sleeping with IT band syndrome can also be uncomfortable.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\">How to prevent knee pain when running: 5 actionable tips&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-683x1024.png\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6673\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-683x1024.png.webp\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6673 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to treat IT band syndrome<\/h2>\n\n\n\n<p>As soon as you start to feel pain, stop running and rest your leg.<\/p>\n\n\n\n<p>When you get home, follow the RICE method:<\/p>\n\n\n\n<ul>\n<li>Rest<\/li>\n\n\n\n<li>Ice<\/li>\n\n\n\n<li>Compression<\/li>\n\n\n\n<li>Elevation<\/li>\n<\/ul>\n\n\n\n<p>Rest and ice the affected area for at least one week following the onset of pain.<\/p>\n\n\n\n<p>As with any running injury, the first point of call is rest and recovery. <\/p>\n\n\n\n<p>Lower your weekly mileage or, even better, stop running altogether.<\/p>\n\n\n\n<p>If you continue to run whilst still experiencing pain, you risk turning it into a chronic injury.<\/p>\n\n\n\n<p>Other treatments for IT band include taking nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen.<\/p>\n\n\n\n<p>Stretching daily and strengthening key running muscles like your glutes and hip muscles are also great treatment options.<\/p>\n\n\n\n<p>At the end of this guide I&rsquo;ll share IT band stretches and exercises for runners.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\">5 essential hip flexor stretches for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to prevent IT band syndrome<\/h2>\n\n\n\n<p>The key to IT band syndrome treatment is putting things in place to stop it from occurring in the first place.<\/p>\n\n\n\n<p>As the age old saying goes, prevention is better than the cure.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4458926\/\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>, neuromuscular re-education, strengthening interventions and addressing contributing factors to IT band syndrome.<\/p>\n\n\n\n<p>The study adds that training errors, shoe wear, running surface and programme design were all utilised to treat IT band pain in two patients.<\/p>\n\n\n\n<p>IT band syndrome is a common overuse injury, so if you regular experience issues, it may be a sign to change your training routine.<\/p>\n\n\n\n<p>You can still train consistently, but train smarter.<\/p>\n\n\n\n<p>Here are some tips to help prevent IT band syndrome:<\/p>\n\n\n\n<ul>\n<li>Warm up before each run<\/li>\n\n\n\n<li>Cool down after each run<\/li>\n\n\n\n<li>Run on even surfaces<\/li>\n\n\n\n<li>Avoid sudden increases in mileage<\/li>\n\n\n\n<li>Avoid overtraining<\/li>\n\n\n\n<li>Stretch daily<\/li>\n\n\n\n<li>Foam roll (also known as myofascial release)<\/li>\n\n\n\n<li>Strengthen muscles like the glutes and hip muscles<\/li>\n\n\n\n<li>Replace your running shoes regularly<\/li>\n\n\n\n<li>Do complementary activities like yoga and acupuncture<\/li>\n\n\n\n<li>Go for a sports massage<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-injury-things-to-do\/\">5 important things to do when you have a running injury<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-683x1024.png\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6674\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-683x1024.png.webp\" alt=\"it band syndrome treatment exercises for runners\" class=\"wp-image-6674 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/it-band-syndrome-treatment-exercises-for-runners-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">IT band stretches and exercises for runners<\/h2>\n\n\n\n<p><strong>IT band stretches<\/strong><\/p>\n\n\n\n<p>Here some stretches to include in your cool down and on days in between your runs to help prevent IT band pain:<\/p>\n\n\n\n<ol>\n<li>Standing IT band stretch<\/li>\n\n\n\n<li>Lying gluteal stretch<\/li>\n\n\n\n<li>Forward fold with crossed legs<\/li>\n\n\n\n<li>Seated spinal twist<\/li>\n\n\n\n<li>Cow face pose<\/li>\n<\/ol>\n\n\n\n<p><strong>IT band exercises<\/strong><\/p>\n\n\n\n<p>IT band syndrome exercises like glute and hip strengthening exercises are key to treat and prevent IT band syndrome.<\/p>\n\n\n\n<p>Your glutes play an important role to propel you forward and swing your leg bag.<\/p>\n\n\n\n<p>By strengthening your glutes and hips, this will not only help you become a faster and stronger runner, but more importantly, help the recurrence of IT band.<\/p>\n\n\n\n<p>Here are my favourite IT band syndrome treatment exercises for runners to help prevent IT band pain. Do 8-12 reps and three rounds with 1-2 minutes of rest in between each round.<\/p>\n\n\n\n<p>Aim to include one glute strength workout each week in your training routine.<\/p>\n\n\n\n<ol>\n<li><span style=\"color: initial;\">Hip adduction\/abduction with resistance band<\/span><\/li>\n\n\n\n<li>Side lying hip abduction<\/li>\n\n\n\n<li>Clams with resistance band<\/li>\n\n\n\n<li>Heel drops<\/li>\n\n\n\n<li>Hip bridge with resistance band<\/li>\n\n\n\n<li>Lateral band walks<\/li>\n\n\n\n<li>Side plank<\/li>\n<\/ol>\n\n\n\n<p>IT band syndrome exercises to avoid include squats and lunges because these flex\/bend the knee between 30 to 90 degrees.<\/p>\n\n\n\n<p>This can be painful on the outside of the knee where the IT band attaches.<\/p>\n\n\n\n<p>While squats and lunges are not completely off the table, you may consider taking a break from these exercises depending on the severity of your symptoms.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">IT band pain: 7 training mistakes to avoid<\/h2>\n\n\n\n<p>Now you know how to treat and prevent IT band syndrome, let&rsquo;s look at training mistakes to avoid.<\/p>\n\n\n\n<p>IT band pain affects many runners, as well as cyclists and hikers. <\/p>\n\n\n\n<p>People that get IT band pain are normally those that exercise regularly.<\/p>\n\n\n\n<p>However, there are times when IT band pain occurs due to mistakes in training. The good news is these can normally be corrected!<\/p>\n\n\n\n<p>Here are some training mistakes to avoid:<\/p>\n\n\n\n<p><strong>#1 You forget to warm up and cool down<\/strong><\/p>\n\n\n\n<p>A warm up and cool down are essential to help prevent common running injuries from occuring and reduce muscle soreness after a run.<\/p>\n\n\n\n<p>Focus on doing dynamic exercises in your pre-run warm up and static stretches in your post-run cool down.<\/p>\n\n\n\n<p><strong>#2 You push yourself too much past your limits<\/strong><\/p>\n\n\n\n<p>Whilst achieving your running goals is important, if you regularly push yourself out of your comfort zone, you risk overtraining, burnout and injury.<\/p>\n\n\n\n<p><strong>#3 You don&rsquo;t prioritise rest and recovery<\/strong><\/p>\n\n\n\n<p>Rest and recovery is integral to any training plan, no matter the distance you&rsquo;re training for.<\/p>\n\n\n\n<p>Ensure you schedule at least two rest days in your training plan so your body has adequate time to recover in between runs.<\/p>\n\n\n\n<p>Nutrition and sleep are also key parts of any recovery routine.<\/p>\n\n\n\n<p><strong>#4 You wear poorly fitted running shoes<\/strong><\/p>\n\n\n\n<p>Ensure you wear the right pair of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a>, especially if you&rsquo;re running regularly week in, week out.<\/p>\n\n\n\n<p>It&rsquo;s also important you replace your running shoes on a regular basis.<\/p>\n\n\n\n<p>If you run regularly (e.g. roughly 20 miles per week), you&rsquo;ll need to replace your shoes every 4 to 6 months.<\/p>\n\n\n\n<p>Worn out running shoes can cause your foot to roll inwards.<\/p>\n\n\n\n<p><strong>#5 You train on uneven surfaces<\/strong><\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/journals.biologists.com\/jeb\/article\/218\/5\/711\/14624\/Biomechanics-and-energetics-of-running-on-uneven\" target=\"_blank\" rel=\"noopener\">2015 study<\/a>, running on uneven surfaces increases energy expenditure, variables in your stride and leg stiffness compared with running on even terrain.<\/p>\n\n\n\n<p>The study even found that when running on uneven terrain:<\/p>\n\n\n\n<ul>\n<li>Energy expenditure increased by 5%<\/li>\n\n\n\n<li>Step width and length variability increased by 27% and 26%, respectively<\/li>\n\n\n\n<li>Positive and negative ankle work decreased by 22% and 18% respectively<\/li>\n\n\n\n<li>Leg stiffness increased by 20%<\/li>\n<\/ul>\n\n\n\n<p>Whilst running on uneven terrain has its benefits, it also poses some key challenges which can adversely affect your biomechanics.<\/p>\n\n\n\n<p><strong>#6 You take sudden jumps in your training<\/strong><\/p>\n\n\n\n<p>As part of any well-rounded training plan, you will see an incremental increase in weekly mileage.<\/p>\n\n\n\n<p>The general rule of thumb, depending on the distance you are training for, there should be a 5-10% increase each week.<\/p>\n\n\n\n<p>If you take sudden jumps in mileage, this can increase the risk of injury.<\/p>\n\n\n\n<p><strong>#7 You have poor running form<\/strong><\/p>\n\n\n\n<p>Proper running form is essential for any runner.<\/p>\n\n\n\n<p>The key components of running form are: posture, arm swing, cadence, footstrike and core strength.<\/p>\n\n\n\n<p>When you run using improper running form, you increase the rate of injury.<\/p>\n\n\n\n<p>You can read more about the key components of running form in my <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">running form guide<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Iliotibial band syndrome (ITBS or IT band syndrome for short) is one of the most frustrating injuries for runners. It&rsquo;s a typical overuse injury and is a common cause of lateral knee pain in athletes. IT band syndrome was first seen in 1975 in US Marine Corps recruits during their training. It&rsquo;s not just a &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[88],"tags":[100,252,238],"mv":{"thumbnail_id":2508,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/1-2-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1538"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=1538"}],"version-history":[{"count":20,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1538\/revisions"}],"predecessor-version":[{"id":13337,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1538\/revisions\/13337"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2508"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=1538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=1538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=1538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}