Conditions we treat
IT Band Syndrome Treatment in Surrey, BC
A sharp outer-knee pain that arrives on schedule a few kilometres into every run is the signature of an irritated IT band.
What it feels like
- Sharp or burning pain on the outside of the knee during running or cycling
- Pain that starts predictably at a certain distance or time
- Tenderness on the outer knee, sometimes tightness up the outer thigh
Why it happens
The iliotibial band is a long strip of connective tissue running down the outer thigh. When the tissue under its lower end is compressed repeatedly — often due to hip control, cadence or a sudden jump in training — it becomes irritated. Foam-rolling the band itself rarely fixes the reason it is overloaded.
How we can help
We look at the whole chain — hip strength and control, running or riding mechanics, and how your training has changed — to find why the outer knee is taking the load. Your practitioner then builds a plan around your case and goals, adjusting it as symptoms settle and mileage returns. Honest guidance on load is part of the plan, not an afterthought.
Related conditions: Knee pain · Shin splints
Common questions
Should I foam roll my IT band?
You can, but don't expect it to fix the problem — the band itself barely stretches, and rolling doesn't change why the outer knee is being overloaded. Addressing hip control, cadence and training load tends to matter far more than time spent on the roller.
Do I have to stop running completely?
Often not. Many cases are managed by adjusting distance, cadence or terrain while the irritation settles and strength work takes hold. Your plan will be specific about what running is reasonable for your case at each stage.