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Injury Hub · IT Band

IT Band Syndrome in Runners

IT band syndrome (ITBS) is irritation of the tissue at the outside of the knee where the iliotibial band crosses the femur. The band itself doesn't 'tighten' — the underlying tissue gets compressed and inflamed from repeated knee flexion under poor hip control.

The IT Band cluster

Everything Stridely has on it band — symptoms, causes, recovery, prevention, and runner-specific guides.

SymptomsCausesRecovery TimelinePreventionExercisesvs Other ConditionsRunning With ItShoe Guidance

Quick Symptoms Check

  • Sharp pain on the outside of the knee, usually starting at a predictable distance
  • Pain worse on downhills
  • Tightness in the outer thigh after running
  • Pain that resolves quickly with rest, returns with running
Full symptoms guide →

Most Common Causes

  • Weak glute medius / hip abductors
  • Sudden long-run jump
  • Heavy downhill running
  • Running on cambered roads, always the same direction
Full causes breakdown →

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By Athlete Type

IT Band looks different for a high school runner than a masters marathoner. Pick yours.

IT Band in Sprinters→IT Band in Distance Runners→IT Band in Middle Distance Runners→IT Band in Jumpers→IT Band in High School Athletes→IT Band in College Runners→IT Band in Masters Runners→IT Band in Recreational Runners→

Related Injuries

Runner's Knee (Patellofemoral Pain)→Hip Flexor Strain→Hamstring Strain→
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