How a Runner Overcame Chronic IT Band Syndrome

James had been running for three years when IT band syndrome stopped him in his tracks. Every run beyond 2km would bring sharp pain on the outside of his right knee.

The Problem

IT band syndrome is one of the most common running injuries. It occurs when the iliotibial band becomes tight and rubs against the knee joint, causing inflammation and pain.

The Assessment

We identified that James had weak glute medius muscles on his right side, which caused his knee to cave inwards during the running gait, aggravating the IT band.

The Treatment Plan

Over 12 weeks, we worked on glute strengthening, hip stability drills, and a gradual return-to-running programme. James also swapped his shoes and adjusted his cadence.

The Result

James completed his first half marathon in 1 hour 52 minutes — pain-free. He now incorporates strength work into his weekly routine and has been injury-free for over a year.