IT Band Syndrome Treatment for Boise Runners
If your runs keep getting cut short by pain on the outside of your knee—especially during longer efforts or downhill sections—you might be dealing with IT Band Syndrome.
At Fit & Function, we specialize in treating running-related injuries like IT Band Syndrome by identifying the root cause and building a clear, progressive plan to get you back to pain-free training.
You won’t be told to just stop running. And we don’t chase symptoms—we treat the full system.
What’s Actually Going On With IT Band Pain?
IT Band Syndrome isn’t caused by a “tight” IT band. It’s a load management issue—a sign that certain structures (especially the IT band) are being asked to do more than they’re built to handle right now.
In most runners we see, this happens because:
The quads aren’t absorbing enough load, especially during the landing phase
The lateral glutes (glute med/min) aren’t stabilizing the pelvis effectively
The runner is overstriding, which places excess stress on the outer knee
There’s been a spike in mileage, intensity, or downhill terrain without enough time to adapt
The IT band often steps in as a stabilizer when other areas aren’t holding up their end of the bargain.
That’s why effective treatment starts by addressing the underlying weaknesses, form issues, and training patterns that overload the area.
Why Foam Rolling, Stretching, and “Quick Fixes” Don’t Work
Most runners with IT Band pain have already tried things like:
Foam rolling the outside of the leg
Stretching the IT band (which isn’t actually possible or helpful)
Resting or backing off mileage
Basic exercises without a clear progression or plan
These strategies might reduce symptoms temporarily—but they don’t solve the real problem. As Maria puts it:
“You can’t stretch the IT band. It’s fascia, and it’s supposed to be tough. The better use of your time is strengthening the right muscles and adjusting your training to reduce overload.”
At Fit & Function, we go deeper. We use a personalized approach to identify the root issue, design a progressive strength program, and guide you through smart adjustments to your training so you can keep running while healing.
What Treatment Looks Like
Your plan will include a structured combination of strength training, movement retraining, and training guidance.
We focus on building capacity in the legs—especially the quads, glutes, hamstrings, and calves—and improving how you absorb force while running.
We also address key movement patterns like single-leg stability, pelvic control, and landing mechanics. If needed, we’ll review your running form to help reduce overstriding and improve force distribution.
Throughout the process, we’ll guide you through adjustments in mileage, terrain, or intensity—so you’re progressing, not plateauing.
More Information On IT Band Syndrome
IT Band pain is incredibly treatable—if you stop wasting time on advice that doesn’t work. With the right strength program, form adjustments, and training plan, most runners make a full recovery without needing to stop entirely.
Maria shared even more insights on our blog: IT Band Pain in Runners: What To Do and What Not To Do
Why Runners Choose Fit & Function
Runners work with us because they want more than temporary relief. They want real answers, and a plan that works.
At Fit & Function, you’ll get one-on-one care with a physical therapist who understands running—someone who knows how to balance rehab with your goals, not against them.
We guide you through a progressive strength plan, help you modify training intelligently, and give you the tools to prevent flare-ups in the future. It’s personalized, practical, and built around your needs—not a standard checklist.
See What Other Runners Had To Say
Ready to Run Without IT Band Pain?
If your runs keep getting cut short by lateral knee pain, we can help you take the guesswork out of recovery. Whether you’re training for a race or just trying to stay consistent, we’ll help you build the strength, control, and plan you need to run pain-free.
Learn more about our Physical Therapy for Boise Runners or request your one-on-one evaluation today.