Injury Expert IT Band Syndrome

IT band syndrome (or iliotibial band syndrome) is one of the top causes of lateral knee pain in runners.

This thick band of fascia extends from the outside of the pelvis, over the hip and knee and inserts just below the knee. The band plays a vital part in stabilizing the knee during running.


  • Pain on the outside of the knee caused by the IT Band rubbing against the knee.
  • Typically pain increases during your run.


  • Excessive pronation that causes the leg to turn inward repeatedly.
  • Wearing worn-out shoes, running downhill or on banked surfaces.
  • Repetitive track work outs in the same direction.
  • Runners with bowed legs are at greater risk .


  • Wear currex insoles to help reduce the speed and rate of pronation.
  • Reduce your mileage and increase your warm-up (be progressive).
  • Stretch your IT Band (Side stretches) and have regular sports massages.
  • Use a foam roller.
  • Ensure that your footware ideal for your needs – see a specialist.                 

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