How to Prevent tight IT Band?


If you’ve got a nagging pain on the outer part of your knee, especially if you’re a runner, it could be a symptom of iliotibial band (IT band) syndrome. It’s an injury often caused by activities where you bend your knee repeatedly, like running, cycling, hiking, and walking long distances.


  • Stretching. Stretch everything from your low back to your toes to make sure the muscles around your IT bands are in tip-top shape.

  • Strengthening. Muscular imbalances that cause IT band tightness, as well as many other issues and body pains, can be prevented. When one muscle group or one side is stronger than the other, imbalances form and cause your body to pull itself or lean in unnatural ways. Considering we all have a dominant hand that we write with, this should come as no surprise. In order to understand where your body’s imbalances and weaknesses are, see a kinesiologist or physiotherapist to get a program to remedy the issue.

  • Perfect your biomechanics. Your running gait could be the reason you’re suffering. Seeing a physiotherapist or a Personal trainer/Kinesiologist Could be very beneficial.

At Assured Health, Our physiotherapists and Kinesiologists set up an exercise program for you to prevent IT Band Syndrome.