IT Band Syndrome: Causes, Symptoms and Treatment Options for Runners
Knee pain when running can be extremely frustrating for any runner but half the battle is making sure you know exactly what you’re dealing with. If you’ve ever felt a sharp pain on the outside of your knee during a run, there’s a good chance your IT band is involved. IT band syndrome is one of the most common running-related injuries we see here in Atlanta, especially in runners training for the Peachtree Road Race or the Atlanta Marathon.
At Tempo Physical Therapy, we specialize in helping Atlanta runners recover from IT band pain and keep training with minimal interruption. Whether you’re logging miles on the BeltLine or tackling hills in Piedmont Park, understanding what causes IT band syndrome (and how to treat it) can make all the difference. Guessing at what you should be doing adds not only to the recovery timeline, but also the frustration a runner feels as they look to get back into training.
What Is the IT Band?
The iliotibial (IT) band is a thick strip of connective tissue that runs along the outside of your thigh, from your hip to just below your knee. Its main job is to help stabilize the leg and knee during running, squatting and any side-to-side movements.
For a long time, there was not a clear understanding of what caused the actual pain in the IT band but research has shown that IT band syndrome pain typically results from compressive forces on the IT band on the outside of the knee or hip.
Common IT Band Symptoms
IT band symptoms usually start gradually and worsen over time if left untreated. Runners often describe:
Sharp or burning pain on the outside of the knee
Pain that worsens with running, especially downhill or on longer runs
Tenderness or tightness along the outer thigh
Discomfort that may radiate up toward the hip
A snapping or clicking sensation near the knee
If these symptoms sound familiar, don’t ignore them. Continuing to train through pain can make recovery longer and harder. Runners can usually continue to train through bouts of IT band pain but only if the injury is being properly managed with a running specialized medical professional, such as a PT.
Why IT Band Syndrome Happens
There’s rarely just one cause. Most IT band syndrome cases we see at our physical therapy clinic in Atlanta stem from a combination of training errors, weak muscles and movement patterns that overload the outer thigh.
Common contributing factors include:
Weak glutes or hips: Your glutes are powerful shock absorbers for runners and when they’re weak, the IT band takes the load.
Overtraining: Rapid increases in mileage or hill work are common culprits for IT band pain.
Poor running form: Overstriding or excessive hip drop adds stress to the IT band.
Limited mobility: Tight hips, quads or hamstrings can change how the IT band moves.
Worn-out shoes: Old or unsupportive shoes affect alignment and load distribution.
If you are newer to running, you are more likely to find yourself dealing with IT band syndrome. Being aware of the most common causes and symptoms is very important for runners.
IT Band Treatment in Atlanta
Effective IT band treatment isn’t about endlessly stretching or foam rolling the IT band. It’s about calming irritation, improving movement quality and strengthening the muscles that support your stride.
At Tempo Physical Therapy in Atlanta, we take a personalized approach to IT band treatment that includes:
Reducing irritation and pain
Temporary activity modification
Manual therapy, soft tissue release or dry needling
Active tools to reduce inflammation
2. Restoring balance and control
Targeted hip and glute strengthening
Mobility work for hips and quads
Running gait analysis to identify movement faults
3. Rebuilding strength and resilience
Progressive loading and run programming
Ongoing IT band exercises to keep symptoms from returning
Best IT Band Exercises for Runners
Exercise prescription for runners dealing with IT band syndrome should be individualized to ensure the root cause of their pain is being addressed. Here are some of the most effective IT band exercises we use with Atlanta runners recovering from IT band syndrome:
1. Side-Lying Hip Abduction
Strengthens the glute medius which is one of the key muscles that stabilizes your pelvis during running.
How: Lie on your side, keep your top leg straight and lift it slightly up and back. Perform 3 sets of 8-10 reps per side. To make it easier, drop your bottom knee down.
2. Standing Fire Hydrants
Activates deep hip rotators and improves pelvic stability as well as single leg stability/control.
How: Stand on one leg that is slightly bent. Move your other leg in an “up and out” direction (like a dog peeing on a fire hydrant). Add a resistance band for more challenge.
3. SL RDL w/ Knee Drive
Reinforces hip control and strengthens dynamic single leg stability.
How: Place a weight in your hand and stand on one leg. Hinge forward at your hips and let your back leg float upwards. Keep your torso and back leg moving as a unit.
4. Elevated Single-Leg Bridge
Builds glute strength and improves control through the hip and knee.
How: Lie on your back, lift one leg and press through the heel of the other foot to raise your hips.
When to See a Physical Therapist for IT Band Pain
If your IT band symptoms last longer than two weeks, limit your running or keep returning, it’s time to get checked out. At Tempo Physical Therapy, we offer specialized IT band treatment for runners in Atlanta, combining:
Manual therapy and mobility work
Individualized strengthening programs
Running gait analysis and retraining
Guidance on shoe selection and training load
Our goal is not just to get you out of pain, but to help you understand why it happened and keep it from coming back. The IT band pain is the consequence but we want to find the culprit.
The Bottom Line
IT band syndrome is frustrating, but with the right approach, it’s very treatable. If you’re an Atlanta runner dealing with IT band pain, don’t just foam roll and hope it goes away. Address the underlying cause, build strength and fine-tune your running form.
Ready to finally get rid of IT band pain for good? Book your free discovery call with a running specialized PT at Tempo Physical Therapy today.
