IT band hip pain is so common that it’s the most dreaded injury for most runners. It’s a sharp and nagging pain that hurts with every single step.
But why do so many runners experience IT band pain? And is there a way to fix it?
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What is the IT Band again?
The Illio-Tibial band (IT band) runs from the hip to the knee along the outside of the thigh. It serves an amazingly cool function: storing energy in its resting phase (with the knee bent) and releasing energy like a spring in its active phase.
Think the “push off” part of your running stride. That’s what the IT band does, and it’s a pretty big job!
Why is IT Band pain so common in runners?
Unfortunately, most runners do not have a perfect gait. That means that as your leg swings during your stride, there is rubbing of the IT band at either the hip or knee (or both). That rubbing creates friction that you feel as pain.
IT band hip pain is usually caused by a weak gluteus medius muscle. “Lazy glutes” cause the IT band to rub on the outer pelvis right at the hip joint, causing pain in the hip that often radiates down the side of the leg. Strengthening the glute med is easy with simple exercises. Start with those three exercises, which are a good introduction of basic level exercises if you’re experiencing IT band hip pain.
Many runners complain of pain just above the knee on the outside edge. This is where the IT band connects into the knee. If it is not tracking correctly (due to lazy glutes), the pain may present at the knee joint.
Get Relief from IT Band Pain
Both foam rolling and stretching are good options for relieving IT band hip pain.
Foam rolling massages the deep layers of tissue around the IT band. You will lie on your side with the foam roller under the painful IT band. Support yourself on your elbow with your opposite foot providing stability.
It will likely feel quite intense as you lower your body weight down onto the foam roller. Control the pressure by adjusting how much body weight you are supporting in your forearm and foot. Allow the foam roller to roll up and down the length of your thigh.
Less is more when your IT band is sore. You want to find the balance between reducing inflammation and creating more microtrauma. Start with just three 30 second sessions with the foam roller, which will be enough to invite blood flow to the area.
To stretch the IT band, grab a stretch strap and loop one end around the foot of the painful leg. Lie on your back, and allow the painful leg to fall across your body. Control the position of the leg and the IT band stretch by moving your hands up and down the strap. Hold for 30 seconds two or three times.
Help Prevent IT Band Hip Pain
Injury prevention starts with good self-care. This can mean taking the time to treat your body well after each and every run. Yes, it’s a time investment. But if staying healthy and out on the road is your goal, it’s worth it!
Continuing to build up strength in the gluteus medius is the best way to prevent IT band hip pain from becoming chronic. This muscle on the outer hip and butt is key to keeping the IT band tracking as it should rather than grating up against the top of the patella (knee cap).
The following three exercises are easy to do, and you’ll feel the burn in just a few minutes!
All you need is a yoga mat and a resistance tube:
First up, take the traditional bridge and bump it up a notch. When you do it either as a single-leg exercise or dynamically march the feet, the glute med is recruited to work harder. The glute bridge march & leg lifts are both challenging options to banish IT band pain. Try two sets of 20 reps.
Next up, try the quadruped glute kick. Although you’ll likely feel the biggest ‘burn’ in the back of the glutes (glute max), if you keep a level back your glute med is firing to hold your pelvis steady. Try two sets of 20 small pulses and 20 full kicks (knee to chest, then extend) per leg.
Finally, grab your resistance tube for the walking hip abduction and feel the glute med get to work. Try two sets of 20 steps in each direction. It’s harder than it looks!
Don’t let IT band hip pain ruin your training!
With just a few simple exercises and a few minutes of stretching and foam rolling every day, you can keep the dreaded ITB syndrome from ruining your training. As always, if your pain intensifies or lingers for more than a few days, please seek medical treatment. Your long-term health is more important than any running goal.
Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.