Top Tips For Running With IT Band Syndrome

In this video, Maryke explains how you can decide whether it is OK (for your specific case of IT band syndrome) to continue running and when it might not be. She also discusses changes to your running style that may help your recovery, and why a walk-run programme is the best for getting back to running once you've had iliotibial band syndrome.

Chapters:
00:00:00 Introduction
00:00:44 Can you run with IT band syndrome?
00:01:12 When might it be OK to continue running?
00:02:56 When might it be better not to run?
00:04:15 Running style factors that may influence IT band syndrome
00:09:22 Why a run-walk programme is a good idea
00:10:39 How we can help

👉Other videos you may find useful:

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References:
Aderem J, Louw QA. Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review. BMC Musculoskeletal Disorders 2015;16(1):356.

Allen DJ. Treatment of distal iliotibial band syndrome in a long distance runner with gait re‐training emphasizing step rate manipulation. International Journal of Sports Physical Therapy 2014;9(2):222.

Balachandar, V., et al. (2019). "Iliotibial Band Friction Syndrome: A Systematic Review and Meta-analysis to evaluate lower-limb biomechanics and conservative treatment." Muscles, Ligaments & Tendons Journal (MLTJ) 9(2).

Barton, C. J., et al. (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.

Dodelin D, Tourny C, Menez C, et al. Reduction of Foot Overpronation to Improve Iliotibial Band Syndrome in Runners: A Case Series. Clin Res Foot Ankle 2018;6(272):2.

Friede, M. C., et al. (2021). "Conservative treatment of iliotibial band syndrome in runners: Are we targeting the right goals?" Physical Therapy in Sport.

McKay, J., et al. (2020). "Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study." Journal of Orthopaedic Surgery and Research 15(1): 188.

Louw, Maryke, and Clare Deary. "The biomechanical variables involved in the aetiology of iliotibial band syndrome in distance runners–A systematic review of the literature." Physical Therapy in Sport 15.1 (2014): 64-75.

Phinyomark A, Osis S, Hettinga B, et al. Gender differences in gait kinematics in runners with iliotibial band syndrome. Scandinavian Journal of Medicine & Science in Sports 2015;25(6):744-53.

Van der Worp MP, van der Horst N, de Wijer A, et al. Iliotibial band syndrome in runners. Sports Med 2012;42(11):969-92.

[Reckoning]

A compressing knee bandage, stretches, strengthening my glutes and working on my running technique were game changers for me. I was one of those who run with a really narrow gait, low cadence and dropped pelvis. I corrected those errors, and I’m pain free. I hope that a few weeks down the line, I can drop the bandage too.

[Theultrazombiekiller]

I run pretty regularly, but only keep it to 5ks and occasional 10ks. And that is what I have always kept my distance at. 2 weeks ago I went and ran my first half marathon without technically training for one, again mainly just running a 5k about 4-5 times a week around my neighborhood, and I developed ITBS immediately after the half. Pain is still there, I am doing yoga, 30 mins of muscle training exercises on the muscles that touch the ITB, 30 mins of ITB specific stretching a day, and I can "power walk" for 4 kilometers or so with no pain at all, but the moment I start running, within a couple steps, my IT Band flares up nearly immediately. I am now working on my form when I run and will continue to so. I just want to get out and run again and this is no fun at all. Good video!

[PattyJ-lm]

I dealt with IT band pain off and on for over 30 years. Thirty years of stretching, strength training, PT, different shoes, different surfaces. My right leg resolved but left leg kept getting worse.... I got the surgery recently and it is GONE and I now can finally resume marathon training.

[anthonylee]

It is very frustrating I could not do the Dublin Marathon over it last year I am doing all the rehab on the stretching it is much better today thanks for your video

[joe]

I had to stop running due to extreme IT band pain with any amount of running after a half marathon I really pushed through. Treadmill walking at max incline (10% on my treadmill) saved my life. Can still get into zone 2, sweat my ass off, feel great from steady state cardio, lower impact, and my IT band is not bothered by it. Have slowly started getting back to running, but still supplement with the incline walking

[FEWGEE]

I assumed that it was the high intensity sessions that caused my knee issues, not my long slow runs.

[rayhuang-xb]

wish I could see that earlier... Great !

[davidrivera]

Thank you for this video! Currently trying to get through the fire academy with IT band syndrome. Very helpful!

[javediqbal-ryl]

Cross legged stretching is best for ITB, wrest is story.

[rimonramis]

Love your vids Marika,
Please add speak about inner knee pain that does not goaway, 40+

[owaisadil]

Hello,
First up thank you for something that’s very easy to understand. Currently, I am in bit of a predicament; I have developed this injury (stage 1) as per your description and I have started the rehabilitation exercises. The issue is that marathon coming up in twenty days for which I have been training for past 6 months. So the question is ‘can I still run in the race without having any long term injury/ damages?
Thank you once w

[StMan]

How long does it take for full relief ? One three weeks ? Thanks

[kjt]

I don't have pain while running or walking, but only a burning sensation when I am at rest or sitting down. What would you recommend?

[Ciaran]

Hi I’ve seen your videos on over pronation and I’ve been suffering with shin splints, back pain, toe callusus and it band syndrome for quite some time I’m only a young athlete and I’m struggling with over pronation, could this be because of weak hips because my arch is quite good

[anthonylee]

How long does it take for your IT band to repair

[jrmayes]

Left oitside knee pain
Goes u to hip joint. Pain can switch makes me limp. Is this itb

[jamescockayne]

Hi. I’m doing a run walk program right now and experience no pain during or after the work out on the day, but mild soreness the next day. Am I okay to continue running and strength training?

[obscurereasons]

Is the 170spm cadence really necessary if my aerobic runs are at about 7 mins per km? I feel that for this slower pace, everything above 160 feels really forced.. or should I try to incease da cadence on this slower pace so that when I am back at a quicker one - I'd be more adjusted?

[kylestephens]

Hi, Maryke, can I share my, I would say "unusual", IT Band story:

For the first time in my running experiece (which is around 3 years) I had the dreaded ITB band syndrome. It was the beginning of this year. Or at least I had all the symptoms of it. Did all that I'm supposed to do to resolve it. Rest, stretching, strengthening. Nothing fully worked.

Until I realised that because I run from and to work (most of the times) I wear a fanny pack, not the running kind though - it's heavier bigger model to put my wallet, phone and other small items. And the worse is: for comfort I always turn it and rest it on my left hip. Well, guess on which knee was the pain? :D

I got rid of the fanny pack and got a running belt, which sits centered. ITB pain has gone. But I've lost two weeks until I found out where is the sourse of the problem, and a good month and a half for the pain to go away completely.

[biswashlimbh]

Can it be fully cured and can i run long without feeling pain the next day? Pls help..