What it is: The iliotibial (IT) band is a thick band of fascia running from the hip to just below the knee. When it becomes tight or irritated, it can cause pain on the outer side of the knee, especially during downhill running or longer distances.
Symptoms: Sharp or burning pain along the outer knee, often flaring up during activity and easing with rest.
Why it happens: Instability in the hips or knees, muscle imbalances, poor running form, or a sudden increase in mileage can all put excess strain on the IT band.
How to treat it: Improve hip stability and strength, particularly in the lateral glutes (gluteus medius). Recommended moves include:
- Side leg raises
- Lunges (especially lateral lunges)
- Foam rolling the outer thigh
- Yoga or Pilates to build strength and flexibility
