IT Band Syndrome in Runners: Causes, Symptoms, and Proven Treatment Options
When Lateral Knee Pain Stops Your Run ColdImagine this: You’re crushing your training plan, running strong and steady. But then, out of nowhere, the outside of your knee is on fire. IT band syndrome (ITBS) is one of the most common and annoying injuries for runners. And the frustrating part is that it can turn every run into a chore, stall your progress, and make you feel like you’ll never run pain-free again. The good news? It doesn’t have to be this way.
At Axis Therapy & Performance, we work with runners all over the GTA to help them move better, recover faster, and perform at their absolute best-powered by expert physiotherapy and real human connection. Here’s the 411 on IT band syndrome and how to crush it for good.
What Is IT Band Syndrome?
The iliotibial (IT) band is a thick band of connective tissue that runs along the outside of your thigh from your hip to just below your knee. IT band syndrome is a condition that happens when this tissue gets irritated-typically from overuse, poor mechanics, or muscle imbalances-leading to pain on the outside of the knee.
Common Causes of IT Band Syndrome in Runners
- Cause How It Shows Up in Real Life
- Overuse or Training Errors Suddenly increasing mileage or intensity, running hills too much, or not taking enough rest days.
- Weak Glutes and Hips Glutes and hip stabilizers not stepping up, leading to the IT band overcompensating.
- Poor Running Mechanics Running with overstrides, too much inward knee movement, or a “wobbly” stride.
- Tightness in the IT Band or Surrounding Muscles Limited range of motion in the hips, quads, or calves.
- Old Shoes or Poor Footwear Worn-out or unsupportive shoes that alter your stride and loading.
Symptoms of IT Band Syndrome
- Sharp or burning pain on the outside of the knee (especially during or after running)
- Pain that gets worse with downhill running or after long runs
- Tenderness or tightness along the outside of the thigh
- Swelling or a “snapping” sensation at the knee
- Don’t ignore these signs and just power through the pain. The earlier you address the problem, the faster you’ll be back to your best self.
Proven Treatment Options for IT Band Syndrome
1. Professional Assessment and Gait Analysis
At Axis, we’ll go after the root cause. That means we’ll assess your movement, running form, and muscle strength to find the real issues-not just treat the symptoms.
2. Manual Therapy and Soft Tissue Release
Our therapists use hands-on techniques to release tight muscles, improve tissue quality, and restore normal tissue gliding and movement in the hips, quads, and IT band.
3. Targeted Strengthening and Mobility Work
We’ll build a personalized program to strengthen your glutes, hips, and core-so your IT band doesn’t have to do all the work. Expect single-leg drills, hip stability exercises, and dynamic mobility work.
4. Running Form Retraining
Tiny tweaks in your stride-like increasing cadence or working on hip control-can make a world of difference in taking stress off your IT band and avoiding future flare-ups.
5. Education and Injury Prevention
We don’t just want to treat your pain. We want to teach you how to prevent it in the first place. That means proper warm-ups, recovery routines, footwear choices, and training progressions that keep you moving strong.
Real-World Example: The Marathoner Who Beat IT Band Pain
Meet Jess, a Toronto-based marathoner who was getting derailed by IT band pain every time she tried to up her mileage. She tried foam rolling, stretching, and rest but nothing really worked. At Axis, we discovered her glutes were underactive and her stride was overstriding. With a combination of manual therapy, strength work, and running retraining, Jess was back to running pain-free in no time-and even set a new PB.
Why Choose Axis Therapy & Performance for IT Band Syndrome?
- One-Stop Care: Physio, chiro, massage, and performance training-all under one roof, across the GTA.
- Expert, Human Therapists: Every Axis therapist completes our rigorous three-month in-house training program. So you get expert, consistent care no matter which location you visit.
- Performance-Driven, Not Cookie-Cutter: We don’t use a “one size fits all” approach. We tailor individualized programs based on your goals, sport, and lifestyle.
- Collaborative, Empowering Approach: We teach you how to listen to and understand your body to prevent future issues and injury-so you always feel in control.
- Long-Term Focus: We’re invested in you for the long haul. We’re here to help you keep moving and performing-way beyond the initial recovery.
Ready to Run Pain-Free? Book Your IT Band Assessment in Toronto & GTA
Don’t settle for pain, frustration, and missed miles. At Axis Therapy & Performance, we help you recover, move better, and perform at your absolute best-powered by expert care and real human connection.
Visit us at any of our locations:
Scarborough, Riverdale, Downtown Toronto, Mimico, Mississauga, and Markham (New Location Coming Soon!)
Book online or call your nearest Axis clinic today.
Let’s make you a better mover-for good.
Axis Therapy & Performance
Expert physical therapy powered by human connection.
