If you’re a runner who’s ever felt a sharp pain on the outside of your knee especially during longer distances or downhill sections. There’s a chance you’ve experienced Iliotibial Band Syndrome (ITBS). It’s one of the most common running injuries.

What Is ITB Syndrome?

The iliotibial band is a long band of connective tissue that runs from your hip down to your knee. It stabilizes your leg when you walk, run, or stand on one leg. When it collected tension for long time, The ITB becomes irritated because it’s being overloaded

Typical symptoms include:

• Sharp or burning pain on the outside of the knee
• Pain that appears at a predictable distance during a run
• Pain during downhill running or speed intervals
• Tenderness when pressing the outside of the knee
• Tightness along the outer thigh

How to Treat ITB Syndrome 

1. Reduce the irritation (first few days)

• Cut running distance temporarily
• Avoid downhill runs
• Ice the outside of your knee after exercise
• Light massage around TFL, glutes, outer thigh
• Don’t stretch the ITB hard — it makes it worse

2. Strengthen the hips (the real fix)

Do these 3–4 times a week:

• Side leg raises (slight hip extension, toes down)
• Clamshells
• Banded side steps
• Single-leg bridges

Stronger glutes = less pressure on the ITB.

3. Return to running slowly

• Start with run–walk intervals
• Increase distance gradually
• Add hills and speed last