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DRITBS is a common overuse injury among runners, causing pain on the outer knee or hip. The IT band runs from the pelvis to the tibia and plays a key role in stabilizing the hip and knee.
It was once thought that tightness caused ITBS, leading many to rely on foam rolling and stretching to “break up” scar tissue. However, research now shows ITBS is not due to tightness or friction but rather overuse and excessive load.
Sudden spikes in mileage or intensity can trigger symptoms, and compression of the fat pad beneath the IT band, exacerbated by excessive hip adduction and knee flexion, plays a significant role in pain.
What Actually Helps?
✅ Rehab: Strengthening the muscles that attach directly into and around the ITB (especially the glute medius), improving hip mobility, and controlling knee position during single-leg movements and landing mechanics.
✅ Load management & activity modification – Gradually increasing mileage and intensity prevents overloading the IT band.
✅ Resistance training – Builds load tolerance at the hip and knee for greater resilience.
✅ Increasing running cadence (by 5-10%) – Reduces strain on the IT band and improves running mechanics.
Let’s work together 🤝🏽
If you’re interested in virtual options, @gorunstronger offers personalized run and strength coaching, virtual consultations, training plans, injury programs, and our app’s monthly strength subscription.
For in-person assessments and physical therapy you can book an appointment with me at Healthy Baller in Washington, DC.
All the details for services offered and contact info linked in my bio.
#hippain #itbandsyndrome #itbandtightness #itbandpain #hipmobility
@dr.gabygo
