One of the easiest ways to prevent IT band syndrome is to implement strength training sessions into your movement routine, especially if you're a runner and looking to improve your performance and prevent injury, both Brossier and Pham said.
"And the big takeaway behind those is that it has to be a single-leg exercise or unilateral. That would be a better bang for your buck", Brossier said.
Since the emphasis is on improving your strength, Brossier said the weight you're using, if you're advanced enough to use weights, should be moderately heavy but something you can do for three to four sets of eight to 12 reps.
"It shouldn't be so easy that in your head you're like, 'I can probably do 20 more [reps] and it wouldn't be a problem,'" Brossier said. He advised starting with one to two strength sessions a week, eventually working your way up to three sessions, and emphasised the importance of taking recovery days during your weekly training.
RELATED: Should You Try an Ice Bath for Post-Workout Recovery?
Getting more specific, Pham recommended focusing on improving the stability of the hips and strengthening the gluteus medius. Supportive IT band syndrome exercises include a single-leg deadlift (with or without weight), which can be progressed to a single-leg deadlift with a knee drive, a side plank with hip abduction, and the stork exercise (balancing on one leg while the other leg presses against a ball placed on a wall) will help you tremendously, Pham said.
Another way to prevent IT band syndrome if you're a runner is to focus on improving your cadence to potentially reduce the stress on your knee, Brossier said. Focusing on your cadence can help prevent IT band syndrome because the more steps you can take in a minute, the less load and impact you'll have with each step, "and therefore reducing that load on every single step can be pretty impactful if someone has a sensitive knee", he said.
A quick note on foam rolling and massage guns to treat IT band syndrome. Because the IT band is so strong, these methods probably won't help. It may have a placebo effect and temporarily reduce any symptoms you may be experiencing, but ultimately, these tools are just a temporary fix, so it's important to focus on proper running mechanics and make sure that you're taking the time to focus on prehabilitation, such as doing mobility work, myofascial work and getting treatment like deep tissue massages.
When it comes to preventing and treating IT band syndrome, it's also important to look at the body holistically, specifically how the entire leg is functioning. Pham recommended working with an expert who will approach your symptoms as a chain reaction, looking at the strength and stability of the foot, knee and hips to prevent and improve any symptoms.
Rest is also important, but that doesn't mean you have to stop training. As you take it easy, this is the optimal time to begin to learn the proper mechanics of the lower extremities and begin to focus on and practise moving efficiently, Pham said.
Bottom line: you don't have to completely cut out movement. In fact, it's advised that you don't as it can also cause your IT band to flare up, but you should listen to your body. And if your IT band syndrome doesn't improve as you implement these tips, consult a rehab expert who has a background in sports and specialises in working with athletes to get guidance on how to tweak your training routine to get back on track.
Words by Tamara Pridgett
