Pain on the outside of the knee that turns up at the same point in every run. You stop, it eases. You start again, it's back. Rest settles it, then the next long run brings it straight back.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- Is it the IT band? Where it hurts tells you, and why foam rolling the outside of the knee can keep it sore.
- Can you keep running? Simple rules for when to run shorter and when to stop, and a cut-back week.
- The rehab, in order. Three phases, a mirror self-test, and the hip and glute work that stops it coming back.
Free download
The ITB Rescue Plan
Pain on the outside of the knee at the same point in every run? Five pages: whether it's the IT band, whether you can keep running, and the hip work that stops it coming back. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.