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IT Band |  |
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The IT Band or Iliotibial Band Syndrome is a very common injury for runners. The It Band runs on the outside of the knee.
In my experience IT Band issues can be caused by running on a sloped surface like a crowned road. Running on a banked surface causes your foot to have to turn to compensate. This causes your downhill knee (the one closest to the curb) to be pushed out to the side which causes extra friction.
I've never heard anyone else suggest this as a cause, but in my own experience and having helped several runners in my group, this seems to be the cause of the problem.
To prevent this try to run on flatter surfaces. On a road don't run too near the curb, but more towards the center of the road where there will be less of a slope.
Running on a small track like around a basketball track or even a 400 meter track can also cause IT Band issues because of the quick turns and leaning into the turns. If possible alternate the direction in which you run.
Increasing your mileage too quickly, inconsistent training, and not doing strength training can also contribute.
Strengthening the muscles around the knee, stretching, and trail running can help you avoid the problem.
