IT band syndrome has a frustrating habit of showing up at the same point in every run. The outside of the knee tightens, then burns, and eventually forces you to stop. If you have been foam rolling it religiously and wondering why it keeps coming back, there is a reason.
How we approach IT band syndrome
Most people try to fix the IT band directly. Rolling it, stretching it, hoping the tightness releases. The IT band is a thick band of fascia. It does not lengthen meaningfully in response to rolling or stretching. What it does respond to is a stronger gluteus medius. When the hip is not stabilising the pelvis during single-leg stance (which is what running is, stride after stride), the IT band picks up the slack and gets overloaded. We assess hip and glute function through single-leg patterns, look at pelvic control during running, and address the weakness that is making the IT band compensate.
What treatment looks like
Treatment centres on lateral hip stability. Single-leg squats, lateral step-downs, and targeted gluteus medius strengthening are the foundation. We progress through load levels as the hip gets stronger, and we monitor running mechanics to make sure the pattern shifts under fatigue, not just in clinic. If the IT band is particularly irritated, we manage the acute symptoms alongside the strengthening work so you can keep moving while the hip catches up.
Who can help
Any of our physiotherapists can assess and treat IT band syndrome. If you are a distance runner, Nicholas Ho works with endurance athletes and can assess your hip stability, pelvic control, and running mechanics. If your running sits alongside functional fitness or Hyrox, Isabelle Chow sees this combination regularly.
Go deeper
Our guide for endurance athletes covers IT band syndrome alongside runner’s knee, hamstring tendinopathy, and the role of hip strength in preventing running injuries. Read the full guide for runners →