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    • How to Heal Iliotibial (IT) Band Syndrome

    IT Band Syndrome Explained

    Iliotibial (IT) band syndrome, also known as IT band syndrome, is a common overuse injury that affects the iliotibial band, a thick band of fibrous tissue that runs along the outside of the thigh, from the hip to the shinbone.

    IT band syndrome occurs when the IT band becomes tight and irritated, causing friction and inflammation as it rubs against the outer part of the knee or hip. The main symptom of IT band syndrome is a sharp or stinging pain on the outside of the knee or hip, which can worsen during activity and subside during rest.

    This condition is often seen in runners, cyclists, and other athletes who engage in repetitive activities that involve bending the knee.

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    Common Symptoms of IT Band Syndrome

  • Pain on the outside of the knee or hip, which can be sharp, stinging, or aching

  • Swelling or inflammation around the affected area

  • Pain that worsens during activity, especially when bending the knee (e.g., running, cycling, or going up and down stairs)

  • Pain that typically subsides during rest or after stopping the activity

  • Tightness or stiffness in the IT band or surrounding muscles

  • Reduced range of motion in the knee or hip

  • Tenderness when pressing on the outside of the knee or hip

  • A snapping or popping sensation near the knee or hip during movement

    • Common Causes Of IT Band Syndrome

  • Repetitive knee bending activities, such as running, cycling, or hiking

  • Sudden increase in training intensity, duration, or frequency

  • Running or exercising on uneven, sloped, or banked surfaces

  • Wearing worn-out or improper footwear

  • Muscle imbalances, particularly in the hips, glutes, or quadriceps

  • Weakness or tightness in the hip abductor or gluteal muscles

  • Inadequate warm-up or stretching before exercise

  • Previous injuries or scar tissue affecting the IT band or surrounding muscles

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    Work 1:1 With A Fit Specialist To Heal Your IT Band Syndrome

    You can visit Ridgefield, Darien and Brookfield Running Companies to receive personalized assistance in finding footwear, insoles, and accessories to relieve your IT Band Syndrome.

    Through our 3D Fit Scan, we can correctly determine a shoe and an insole to help heal your IT Band Syndrome and get you back to moving forward.

    Our Fit Specialists can outfit you in a CEP Knee Brace or Knee Sleeve, the R8 Roller from Roll Recovery, a Trigger Point Foam Roller, supportive insoles, cushioned sneakers, and more.

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