What is ITB syndrome?

Another of the most common running injuries, iliotibial band syndrome flares up when the ligament that runs down the outside of the thigh from the hip to the shin, gets tight or inflamed. The ITB connects to the outside of the knee and so can cause friction.

What are the main symptoms of ITB syndrome?

The pain from ITBS tends to be a lot more pronounced than runner’s knee

The pain from ITBS tends to be a lot more pronounced than runner’s knee (PFPS). You’ll likely experience pain in the upper outside of your knee that makes it too painful to run, despite the fact you might still be able to walk and do other activities with no problem. 

What causes ITB syndrome? 

There can be lots of triggers for ITB syndrome. Running in worn out shoes or switching to a new pair can bring it on, as can any activity that causes your knee to repeatedly turn inwards. The most common reports, though, come from people who have suddenly increased their cumulative mileage in training, or done a long run that’s two or three times the distance they’re used to running. 

Can I run through ITB syndrome? 

The short answer is no. It’ll probably hurt too much to consider it.

How can I treat ITB syndrome?

Rest. Stop running for sure. Stop using the affected leg at all if you can. Or just do what the US Marines do. They found that three days of total immobilisation of the dodgy leg, followed by a slow return to running once the pain had stopped, had a 99 per cent success rate when used on more than 2,000 injured marines.

How can I prevent ITB syndrome?

Increase your training mileage steadily. Avoid doing sudden Sunday 18 milers if all you’ve done previously is six. Invest in a foam roller and do this: