IT band syndrome

IT band syndrome is a sharp pain on the outer knee that often starts at the same point of each run and builds until you stop.

• Signs: burning or stabbing pain on the outer knee, worse downhill and going down stairs, usually without swelling.
• Common causes: a sudden jump in distance, lots of downhill, always running one way on a sloping road or track, weak hips.
• What usually helps: cut or pause the runs that trigger it for 1 to 2 weeks, avoid downhill, strengthen hips and glutes 2 to 3 times a week, then return with short, flat runs. The band barely stretches: work on the hip.
• See a physiotherapist or doctor if the knee swells, locks or gives way, or is no better after 2 weeks.