Runners IT Band Pain Injury Prevention recommended by Sheddon Physiotherapists from the Oakville and Burlington clinics (Updated)

Summary:
IT Band Syndrome is a common overuse injury that affects runners of all levels, often causing pain along the outside of the knee. This article outlines how to recognize the symptoms early, what causes the condition, and what treatment strategies are most effective—especially for those training in Oakville and Burlington. The physiotherapists at Sheddon Physiotherapy and Sports Clinic offer expert advice on prevention, stretching techniques, strength training, and personalized rehabilitation plans to help you run pain-free and stay injury-free for the long haul.

Index:

1. What Is IT Band Syndrome and Why Runners Are Prone to It
2. Common Symptoms of IT Band Pain in Runners
3. Contributing Factors to IT Band Pain
4. Stretches and Strengthening Exercises Recommended by Sheddons Physiotherapists
5. Using Foam Rollers Safely: Tips from Our Burlington and Oakville Physiotherapists
6. When to See a Physiotherapist for IT Band Pain
7. Customized Treatment Plans at Sheddon Physiotherapy and Sports Clinic in Oakville and Burlington
8. Preventing Future IT Band Issues for Runners
9. FAQs About IT Band Pain and Physiotherapy

What Is IT Band Syndrome and Why Runners Are Prone to It

Iliotibial Band Syndrome (ITBS) is one of the most common overuse injuries among runners.

It occurs when the iliotibial band (a thick band of connective tissue running from the hip to the shin) becomes tight or inflamed, typically causing sharp pain on the outer knee.

Runners from Oakville and Burlington often experience ITBS due to repetitive motion, inadequate stretching, and insufficient recovery.

This condition can quickly sideline your training if not addressed properly.

Common Symptoms of IT Band Pain in Runners

The most telltale sign of ITBS is a persistent, sharp pain on the outside of the knee that worsens with activity—especially during downhill running or after extended periods of movement. Some runners report swelling, tightness, or a clicking sensation near the knee. If you live in Oakville or Burlington and start to notice these symptoms during your runs, it’s best to consult with a physiotherapist early before the issue becomes chronic.

Like Achilles problems, the IT Band can flare up with very little warning and take quite a while to go away. If you are fortunate — once discovered, the cause of the problem and how to stretch it can be quickly fixed.

Contributing Factors to IT Band Pain

Several risk factors can contribute to IT Band pain. 

• • • Poor running mechanics;
    • Weak hip stabilizers;
    •  Excessive downhill running;
    •  Improper footwear;
    • And uneven sidewalks.

Stretches and Strengthening Exercises Recommended by Sheddons Physiotherapists

At Sheddon Physiotherapy and Sports Clinic in both Oakville and Burlington, we recommend a balanced approach of stretching and strengthening to support recovery. Effective stretches include the standing IT Band stretch (cross-leg forward bend with hip shift). Strengthening should target the glutes and lateral hip muscles—think clamshells, monster walks with resistance bands, and single-leg squats. These exercises not only reduce current discomfort but help prevent recurrence.

Using Foam Rollers Safely: Tips from Our Burlington and Oakville Physiotherapists

Foam rolling is a valuable tool but must be used carefully. Our therapists in Burlington and Oakville advise placing the roller under the affected leg and gently rolling from the hip down toward just above the knee—avoiding rolling directly over the joint. Start with short, controlled sessions (30–60 seconds per area) and gradually increase as tolerated. Use your arms and non-affected leg for support to reduce pressure if needed. Remember, foam rolling should be uncomfortable but not painful.

When to See a Physiotherapist for IT Band Pain

If your pain persists for more than a week or worsens with activity, it’s time to seek professional help. At Sheddon Physiotherapy and Sports Clinic, we offer thorough assessments to determine the root cause of your IT Band issue. Our physiotherapists may perform gait analysis, joint mobility testing, and muscle strength evaluations to build a personalized recovery plan that works with your lifestyle and fitness goals.

Customized Treatment Plans at Sheddon Physiotherapy and Sports Clinic in Oakville and Burlington

Each runner’s situation is unique, and that’s why our clinics offer personalized care plans. Your treatment may include manual therapy, myofascial release, dry needling, ultrasound therapy, or supervised exercise routines. Both our Oakville and Burlington teams work closely with you to gradually return you to running—stronger and pain-free. Education is a key part of our process, empowering you to stay active with confidence.

Preventing Future IT Band Issues for Runners

Preventing IT Band flare-ups means addressing the root cause. This includes regular stretching, consistent strength training, proper warm-up and cool-down routines, and wearing appropriate footwear. For runners training in Oakville or Burlington, it also helps to vary running routes and avoid overtraining. Scheduling a periodic check-in with a physiotherapist—especially during increases in mileage—can catch issues early before they escalate.

FAQs About IT Band Pain and Physiotherapy

Here are some FAQs we get about IT band pain and physiotherapy:

Q: Can IT Band syndrome go away on its own?
In mild cases, yes. But without targeted intervention, symptoms may return or worsen. A physiotherapy program offers faster, more complete recovery.

Q: Will orthotics help with IT Band syndrome?
For some runners with gait imbalances or overpronation, custom orthotics—available through our Oakville and Burlington clinics—may provide significant relief.

Q: How long does recovery typically take?
With early intervention and a consistent rehab plan, many runners recover within a few weeks. Chronic cases may take longer, especially without treatment.

Good luck and KEEP RUNNING!

Did you know some of our therapists have taken extra courses on running and injury prevention?? Erin Shapcott, Kurt Schmidt, and Mark Abdelsayed have all completed advanced training in running injuries and injury prevention. Their continuing education has focused on the root causes of common running injuries, effective treatment strategies, and proven methods to reduce re-injury risk. They also specialize in gait analysis and customized training plans to help you recover faster and return to running stronger than ever. For advice on other running questions, contact your therapist at Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.

We are located only 6 min East of Oakville Place and 4 min West of Canlan Ice Sports.

The Burlington physio clinic is located only 6 min north-west of Joseph Brant Hospital and 2 min south-west of Mapleview Shopping Centre, on Plains Rd East.