running injury tight itb band


  • Pain on the outside of the knee caused by the IT Band rubbing against the knee.
  • Typically pain increases during the run.



  • xcessive pronation that causes the leg to turn inward repeatedly
  • Wearing worn-out shoes, running downhill or on banked surfaces.
  • Repetitive track work outs in the same direction
  • Runners with bowed legs are at greater risk



  • Avoid drastic increases in your training load.
  • Increase your step width [2].
  • Stretch your IT Band (Side stretches) and sports massage.


  1. Barton, C. J., Bonanno, D. R., Carr, J., Neal, B. S., Malliaras, P., Franklyn-Miller, A., & Menz, H. B. (2016). Running retraining to treat lower limb injuries: A mixed-methods study of current evidence synthesised with expert opinion. British Journal of Sports Medicine, 50(9), 513-526.
  2. Bramah, C., Preece, S. J., Gill, N., & Herrington, L. (2018). Is There a Pathological Gait Associated With Common Soft Tissue Running Injuries? The American Journal of Sports Medicine, 46(12), 3023-3031. doi:10.1177/0363546518793657
  3. Ceyssens, L., Vanelderen, R., Barton, C., Malliaras, P., & Dingenen, B. (2019). Biomechanical risk factors associated with running-related injuries: A systematic review. Sports Medicine, 49(7), 1095–1115.


This information is purely a guide to inform runners about common running injuries at a patient’s level. If your injury is acute or persistent – seek medical advice from a specialist.



At the Ministry of Cadence you will be monitored by a marker-less 3D analysis system, highlighting areas of concern. Force Plates will enable us to understand if you produce enough power to perform as you’d like. And finally, we will use a pressure mat to assess how your foot behaves.

This assessment will detail if there are any running technique related factors, or strength asymmetries that may be contributing to your injury risk.

A digital copy of your report detailing the findings of the assessment and possible ways to alter your technique to reduce your injury risk will be sent to you following the session.

So whatever you do, don’t let that niggle become a real pain. Book an appointment today.