The Core Mechanism
Compression and friction at the lateral knee, usually driven by weak hip stabilizers and high mileage.
The Real-World Triggers
IT Band rarely has a single cause. In runners, these are the consistent contributors:
- Weak glute medius / hip abductors
- Sudden long-run jump
- Heavy downhill running
- Running on cambered roads, always the same direction
- Overstriding with a narrow gait
Why Runners in Particular
Running concentrates repeated impact and load through the same tissues thousands of times per session. IT Band develops when that load exceeds the tissue's adaptation rate — usually because training spiked, recovery dropped, or strength didn't keep up.
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