How to Fix IT Band Pain When Running
What is IT Band Pain?
Iliotibial band (IT band) syndrome is a common injury among runners and cyclists, but can also occur in other athletes and even non-athletes. The IT band is a thick band of fibrous tissue that runs along the outside of the thigh, from the hip to the knee. The IT band does not contract like muscles, but rather connects the hip flexor to the quadriceps/hamstrings and knee joint. When the muscles around the IT band become tight or inflamed, it can cause pain and discomfort on the outside of the knee.
The IT band functions as a stabilizer for the knee joint and absorbs shock during activities like running and cycling. Running puts force through the leg with each step, meaning that when this repetitive force traveling through the IT band becomes too much, it can be chronically inflamed. Risk factors for developing IT band include high running mileage, hip and leg weakness, and excessive sitting. Most commonly, IT Band pain will be experienced on its distal attachment, which is located on the outside of the knee. The pain may also be accompanied by swelling or stiffness in the affected area and worsens upon bending the knee.
Causes of IT Band Pain
There are several causes of IT band pain. One of the most common causes is overuse due to excess stress on the IT band. When runners increase their mileage or intensity, especially in a short period of time, it puts a lot of stress on the IT band, leading to inflammation and pain. Running on uneven surfaces or downhill also increases the risk of IT band pain due to the excessive stress put on the outer part of the leg for stability.
Weak hip muscles contribute the greatest impact on the cause of IT band pain. The hip and gluteal muscles play a crucial role in stabilizing the pelvis during running. When these muscles are weak, it can cause the pelvis to tilt, which puts extra stress on the IT band on the outer part of the leg and knee. Tight muscles, such as the hip flexors, quads, glutes, and hamstrings, can also play a role in IT band pain.
After a thorough examination, we can determine that the IT Band is the source of your pain and look at all the factors that are contributing to IT band pain. Unless there is suspected knee joint pain, imaging such as an MRI is not necessary to diagnose IT Band pain.
Symptoms of IT Band Pain
The most common symptom of IT band pain is pain on the outer side of the knee. The pain may be sharp or dull and can be felt during or after running. Some runners may also experience a popping or clicking sensation when they bend their knee.
Other symptoms of IT band pain include:
Swelling or inflammation on the outer side of the knee
Tenderness when pressing on the IT band
Aching or burning sensation on the outer side of the knee
Pain that worsens with activity and improves with rest
How to Fix IT Band Pain?
Treatment and prevention for IT band syndrome include a combination of mobility and strengthening exercises to take the stress off the outside of the knee during running. The earlier you start to fix your IT Band pain, the lower your risk of chronic pain and long-term damage that may keep you from running pain-free.
Strength training is a great way to improve the stability of the knee and hip, which can in turn reduce the strain on the IT band. Check out our more detailed post with THE BEST STRENGTH TRAINING FOR RUNNERS.
Along with improving strength, chronic muscle tightness is a leading cause of IT band pain so you must address it in order to fix your IT band pain. Foam rolling and stretching are great options, but I DO NOT recommend foam rolling over the IT band. You will not cause any damage, but it hurts like a B. In addition, because the IT band does not contract, foam rolling does not do anything to release it. Instead, here is THE BEST WAY TO FIX TIGHT MUSCLES. Commonly, with IT band issues you need to improve tightness in your Hip Flexor and Quadriceps muscle. Check out the videos below for each.
Another important opportunity most runners miss out on to fix your IT band pain is warming up before you run. A proper warm-up will help you improve your mobility, and activate muscles to get blood flowing. Here is our guide for the BEST WARM UP FOR RUNNERS.
IT band syndrome is highly prevalent among runners and cyclists, but can also occur in other athletes and even non-athletes. By following these tips, you can reduce the risk of developing IT band pain and continue to enjoy sports for years to come.
If you are a runner who is currently experiencing IT band pain, we can help.
When you are in pain, you will get a better outcome with a personalized treatment plan to alleviate your symptoms and prevent further injury. To get started, set up a Free Strategy Call to confirm the root cause of your pain.
Don't let IT band pain hold you back from achieving your running goals – reach out to us today!
Take Care,
Dr. Ryan
