Lateral Knee Pain When Running | How to Fix IT Band Syndrome

If you're having lateral knee pain when running, this video is for you.

We cover the cause of lateral knee pain with running and what you need to do to fix it. There are three primary variables we need to address:
1. Exercises to improve stance phase mechanics
2. Running Tempo (Cadence)
3. Workload Management

There's a lot of not great information out there about addressing this lateral knee pain with running. For most people, clamshells, side lying leg raises, stretching, or foam rolling won't get them back to full pain free running. I got no where for 6-12 months following generic advice from the internet and even going to a general Physical Therapy clinic that didn't specifically treat runners.

We really need to be choosing interventions that ACTUALLY improve gait mechanics and change the strain rate on the IT band.

00:00 Introduction
00:35 What is IT Band Syndrome
01:23 Common Exercises for IT Band Syndrome
02:00 3 Ways to Fix IT Band Syndrome
02:44 6 Exercises to Improve Your Gait Mechanics
02:55 Exercise #1 Weighted March
03:55 Exercise #2 Long Lever Bridge
04:40 Exercise #3 Band External Rotation
05:45 Exercise #4 Side Plank
06:18 Exercise #5 Split Squat
06:46 Exercise #6 Calf Raise
07:45 Running Tempo (Cadence)
09:14 Workload Management
11:13 Bloopers

Click here to Join the Strength and Conditioning Study Group on Facebook!

Studying for the CSCS Exam?

Books I recommend: (Affiliate links below support The Movement System Content Creation)

1. Leadership Game Plan for Success (John Wooden)

2. Science and Development of Muscle Hypertrophy

3. Periodization Training for Sports

4. Essentials of Strength Training and Conditioning

5. Conscious Coaching

6: Strength and Conditioning A Biomechanical Approach

See all of The Movement System Amazon Recommendations here:

Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.

✅ Let’s Connect:

[BrunoReisVideo]

I was sick with a cold for a week and had to stop running. Today I went for an 8km run and at the last km I started feeling this lateral knee pain, I'd never had anything like this on my runs before. Thank you for this video, I'm gonna try these out...

[sfeishs]

For anyone else who wants to know reps/sets on the exercises. Exercise 1: weighted march w 3sec stance time, 60s, 3 sets. Build up to holding half your body weight total. Exercise 2: long lever bridge. Hold single leg position 10s, then swap legs. 60s total, 3 sets. Exercise 3: band external rotation with lateral toe tap. 30 s toe taps per leg, 3 sets. Exercise 4: side plank. 30 secs per side, 3 sets. Exercise 5: split squat, 4 sets of 8 reps per side, go heavy. Exercise 6: calf raises, double or single need. Load heavy, 4 sets of 8 per leg. Exercises 1 - 4 should be done before every run. Exercises 5 & 6 should be 1-2 times per week, up to 3 or 4 if needed.

[alexandre]

All the informations in this video are absolutely correct. I faced the problem and confirm this

[shastamcnasty]

Got runners knee first time while training for army basic. This helped so much thank you.

[geromemanicia]

THANK YOU. I'm gonna try all of these. I've been having lateral knee pain on my left leg and I've been trying to find ways to really fix the issue once and for all.

[superaggy]

I am literally going thru this right now, after completing my first marathon. Hope it worksss! Thanks for the info!

[hidetsuguhiraki]

I feel your deep study about your trouble. Thank you, Sir.

[corydavini]

Thanks man this sounds spot on with the issue I am having, going to implement this!

[KenanTurkiye]

(If you see fit) pls do a series on various probs we may get with the psoas and what can be done. Thank you.

[Co]

Thanks man! Looking forward to implementing this!

[Marrow]

Right lateral knee pain hit me today at the 1 mile marker as well as last week at the one mile marker. Thanks for the video. Will try the exercises and not run for a while. Actually the long lever bridge hurts too much so I can't do that at the moment.

[marcz]

Awesome vid! Crushed it! Exactly what i needed thank you

[Renatus__]

Running for 45 mins, sudden sharp stab on the outer right knee. Wasnt that painful but didnt wanna risk anything. Took a 2 day rest, after 30 mins the pain is back. Assuming this is lateral knee pain, ill be doing this. Hoping for the best

[theotheritish]

Thank you so much for all the information

[quinnwesleymusic]

what is the resistance band brand u are using? thanks for the great video!

[mathiasjohansencellist]

Went back to a track and field team recently. First time in 15 years back on a track ❤ Although I had some fitness from the gym the sessions were extremely exhausting and now, after the third both knees hurt a little when walking up stairs quickly or when jumping.
Gym stuff still works quite well, even for the legs. Would you suggest to keep doing weighted squats and leg curls (both ways)?
Training was mostly jumping and sprinting 😅

[Madvincul]

Should I keep running during training? or should stop running for a few weeks/months while training these exercises?
Should I try to keep running through the pain? or when feel the pain I must stop?

[speakscreative]

Do you believe kinesthetic tape would also be helpful for this type of pain?

[aprilball]

I only have side knee pain when I’m running downhill! Ugh!

[goynwa]

Fuck this happened to me last night while running it’s painful