Runners Clinic · Knee

Iliotibial Band Friction Syndrome

A common overuse condition that causes burning pain on the outside of the knee after running a certain distance.

Understanding Iliotibial Band Friction Syndrome

This condition develops when repeated compression and friction occur where the iliotibial band passes over the outside of the femur. Sudden mileage increases, downhill running, one-direction tracks, and reduced hip stability can contribute.

Whether pain is focused at one point on the outside of the knee

Whether pain starts after a predictable distance or on downhills

Pelvic and knee alignment during single-leg stance

Recent changes in training load, shoes, or running surface

Illustration showing iliotibial band syndrome and runner's knee pain locations

Treatment Direction

Adjust Running Load

Reduce the distance and downhill running that trigger pain, then restart with flat walking and short jogs.

Identify the Pain Source

We examine the outer knee and tendon structures and use imaging when needed to rule out other injuries.

Improve Hip Stability

Gluteal strengthening and single-leg control help prevent the knee from collapsing inward during landing.

Return-to-Running Criteria

Walking and stairs are pain-free or cause only mild discomfort

Single-leg squats and light hops are controlled without increasing pain

Begin with alternating flat walking and jogging, then check the next-day response

When to Seek Evaluation Promptly

Stop running and seek evaluation if the knee swells or locks, weight bearing is difficult after an injury, or pain continues at rest.

Do not put off persistent pain. Have it checked.

Our staff can guide you during clinic hours. Call us if you have questions before your visit.

Call the clinic Appointment