IT Band Syndrome &
Runner's Knee Rehab
Sharp knee pain stopping your run at the 2km mark? Don't just blame your shoes. We fix the hip mechanics causing the friction so you can get back to the Galloping Goose.
Is Your Knee Stopping You from Running?
🏃 The "2km Curse"
You start your run feeling great, but at exactly the same distance (e.g., 2km or 5km), a sharp pain stops you in your tracks.
📉 The Downhill Dread
Running downhill or going down stairs causes a stabbing pain on the outside of your knee.
🦵 The Outer Snap
You feel a clicking, snapping, or rubbing sensation on the side of your knee when bending it.
🛌 The Morning Stiffness
Your hip or outer thigh feels incredibly tight when you wake up, even if you didn't run the day before.
The Real Cause of "Runner's Knee"
It's rarely just "tightness." It's usually a mechanical overload.
1. The "Stabilizer" Trap
The IT Band is a thick fascia, not a muscle. You can't just stretch it. It gets angry when your TFL (hip flexor) and Glutes are weak, forcing the IT Band to act as a primary stabilizer.
2. Valgus Collapse
If your knee caves inward (valgus) when you land, it increases tension on the IT Band. This is often caused by weak glute medius muscles or poor arch support.
3. The Friction Zone
At 30 degrees of knee flexion (when your foot hits the ground), the IT band snaps over the bony femoral condyle. Repetitive friction causes inflammation and sharp pain.
Why Foam Rolling Doesn't Fix IT Band Syndrome
Most runners spend hours foam rolling their IT band in agony. But biomechanically, the IT band is as tough as a steel cable. You cannot "stretch" it.
Rolling inflamed tissue just crushes it. We treat the muscles attached to the band (TFL and Glute Max) to reduce the tension at the source, without the bruising.
Read Our Rehab Philosophy →The Difference is Clear
Our Runner's Rehab Toolkit
We use different tools to de-load the knee and strengthen the hip.
Gait Analysis
We analyze how you run. Are your hips dropping? Knees caving? We correct the mechanics causing the stress.
Fascial Decompression
Hands-on work to unstick the TFL and Glute muscles from the IT band, restoring proper slide and glide.
Glute Strengthening
The "King" of runner's exercises. We build your lateral hip strength so your IT band doesn't have to do all the work.
Your Road Back to Running
The Audit
We test your hip strength and watch you move to pinpoint the "leak" in your running mechanics.
The Release
Immediate soft tissue work to reduce pain and restore hip mobility so you can walk without a limp.
The Plan
A customized return-to-run program that slowly builds your mileage back up without flaring the knee.
Trusted by 800+ West Shore Residents
Kind Words from Our Patients
Recent 5-Star Reviews from your neighbors in Colwood & Langford.
Common Questions
Should I foam roll my IT band?
No, rolling the IT band directly often crushes the tissue and causes more inflammation. We work on the muscles attached to it (TFL and Glutes) instead to release the tension effectively.
Can I keep running with IT Band Syndrome?
It depends on the severity. In acute stages, rest is often required to let the inflammation subside. We perform a gait analysis to see if your running form is contributing to the friction and guide your return.
How long does IT Band Syndrome take to heal?
With proper treatment (releasing the TFL and strengthening the glutes), most runners see significant relief in 4-6 weeks. Ignoring it can lead to chronicity that lasts months.
Stop Knee Pain Before It Stops You
Serving Colwood, Langford, and the West Shore. Appointments often available same-week.
Book Knee Assessment