IT Band Syndrome
This injury responds extremely well to immediate treatment; but if left unattended, it can become a nagging, chronic problem. To prevent IT Band syndrome, check out the exercises below under treatment. They can easily be added to your routine to keep injury at bay and in the process make you a little faster. Improving muscle balance it makes you a stronger, faster runner.
Anatomy: 
The iliotibial band or ITB is formed by the TFL (tensor fasciae latae) and the gluteus maximus. ITB syndrome often occurs when the TFL works too hard and glutes not enough. If the IT Band is being pulled tight over the knee, due to faulty mechanics, then the bursa underneath gets stressed and inflamed, thus causing pain. A bursa is a small fluid filled sack that protects tendons from rubbing against the bone.
Symptoms:
- Pain in the outside of your knee
- Often occurs midway or after a run
- Can be associated with increase in mileage, hill work, not enough hill work, uneven surfaces, or over pronation
- Pain is often moderate to severe
Treatment:
- Decrease mileage or stop running to allow for healing time
- Ice the outside of your knee, this helps directly decrease the inflammation
- Stretch the ITB, TLF and Glutes (Click on the links to see stretches)
- Strengthen your Glutes: Bridges, Hip Abductions, Clams, Single Leg Squats (Click on the links to see exercises)
- Get a running coach to correct technique and learn running drills. Drills can help dramatically with muscle firing and utilization.
- If your shoes are older than 6 months, get new shoes from someone who knows how to find the proper fit.
- If these basic tips do not relieve all your pain, seek professional help. You may have some deeper issues with pelvic alignment and hip strength that continue to cause recurring pain.
Always consult your physician before starting any new exercise program.
