Managing IT Band Syndrome for Skiers and Runners

As Vermont’s skiers and runners ramp up their training for the season, especially those logging miles around Lamoille County VT or tracking early snow at Stowe VT ski area, many begin to notice an all-too-familiar ache along the outer knee or hip. What starts as mild irritation can quickly turn into sharp, burning pain that disrupts both training and everyday movement. This common issue is often Iliotibial Band Syndrome (ITBS), a frustrating overuse injury that affects endurance athletes across all levels.

Understanding what causes ITBS, how to manage symptoms, and which strategies actually promote recovery can help you return to your sport stronger and more confident.

Understanding IT Band Syndrome

The iliotibial band, or IT band, is a thick strip of connective tissue that runs from the outer hip to the knee. Its job is to stabilize your leg during movement, especially during repetitive flexion and extension, such as running, cycling, or skiing along routes such as the Lamoille Valley. When the IT band becomes tight or irritated, friction builds up over the outer knee, creating inflammation and pain.

This irritation often stems from hip pain causes such as weak glute muscles, tight hip flexors, poor mechanics, or overtraining. In many cases, the discomfort people feel around the knee actually begins at the hip, where imbalances in strength and flexibility can pull the IT band out of alignment.

Athletes tend to notice ITBS as a sharp or burning sensation on the outside of the knee during downhill runs, repetitive turns, or long distances. Early symptoms might ease with rest, but if ignored, the pain often returns with each workout or ski session.

How Sports Rehabilitation Supports Recovery

While rest can reduce inflammation, lasting recovery requires addressing the root cause. Sports rehabilitation focuses on restoring healthy movement patterns, improving flexibility, and strengthening the muscles that stabilize the hips and knees.

In physical therapy, the first step is to identify mechanical imbalances, like weak glutes, overactive quads, or limited hip mobility, that place excess stress on the IT band. Treatment often combines manual therapy to release tension, targeted strengthening for stability, and mobility training to restore balance.

This evidence-based approach helps athletes move efficiently, reduce pain, and prevent future irritation, allowing them to stay active through the season.

Effective IT Band Syndrome Stretches

Stretching the IT band directly isn’t as effective as targeting the surrounding muscles that influence its tension. Gentle, consistent flexibility work for the hips, glutes, and thighs can make a significant difference in recovery.

One simple way to relieve tension is a standing IT band stretch: cross one leg behind the other and lean gently to the side until you feel a pull along the outer thigh. A hip flexor stretch also helps release the front of the hip, reducing strain on the IT band.

Foam rolling the outer thigh and glutes can loosen tight tissue and improve mobility, but it’s best to focus on comfort, avoid aggressive rolling, which can increase irritation.

Pairing these stretches with activation exercises creates long-term relief and supports healthier movement mechanics.

Strengthening for Long-Term Recovery

Stretching improves mobility, but strengthening is what creates lasting stability. Weak glutes and hips are major contributors to IT band irritation, particularly in endurance athletes who repeat the same motions for hours at a time.

Exercises like side-lying leg raises, clamshells, and single-leg deadlifts build hip and glute control, while bridge variations and lateral walks reinforce balance and power.

The key is controlled movement, focusing on alignment, not intensity. With consistency, these exercises retrain the body to move efficiently and absorb impact, preventing future flare-ups.

You might also be interested in 5 Ways Vermont Runners Can Prevent Injury with Physical Therapy.

Preventing Future Hip and Knee Pain

Recovery doesn’t end when the pain disappears. Preventing recurrence means maintaining the habits that keep your hips strong and flexible. Dynamic warm-ups, mobility sessions, and gradual training progressions reduce the risk of re-irritation.

It’s also important to address other hip pain causes, such as tightness in the hip flexors or poor posture, which can place uneven stress on the IT band. Paying attention to your form during runs or ski sessions, and taking time for proper recovery, helps ensure long-term performance and comfort.

For athletes unsure how to design an effective maintenance routine, a sports rehabilitation specialist can help evaluate movement, identify weak links, and tailor a plan that supports endurance and durability.

READ: The Importance of Properly Fitting Snowboard Boots: A Cautionary Tale and Key to Safe Riding.

Recover Stronger, Move Better

IT Band Syndrome doesn’t have to sideline your season. With the right combination of stretching, strengthening, and movement retraining, most athletes return to full activity stronger than before.

If you’re dealing with persistent hip or knee pain or are unsure how to address IT band tightness, consider scheduling a consultation with the team at Summit Physical Therapy & Performance. Our personalized sports rehabilitation programs help Vermont runners and skiers recover efficiently and stay active on the trails and slopes they love around Lamoille County, Stowe, and the surrounding mountain communities.

FAQ

What causes IT Band Syndrome?

IT Band Syndrome is typically caused by repetitive friction where the iliotibial band passes over the outside of the knee. While overuse is the primary trigger, the underlying issue often involves muscle imbalances around the hips and pelvis. Weak gluteal muscles, tight hip flexors, reduced core stability, or running and skiing mechanics that place excess stress on the outer thigh all contribute to the irritation. As these imbalances build, the IT band becomes overloaded and inflamed, leading to the familiar sharp or burning pain many athletes feel on the outside of the knee.

What are the best IT band syndrome stretches?

The most effective stretches target the muscles that influence IT band tension, rather than trying to stretch the IT band directly. A standing side-lean IT band stretch helps lengthen the outer hip and thigh, while a deep hip flexor stretch reduces tension at the front of the hip that often contributes to IT band strain. Adding gentle glute mobility work, like figure-four stretching, and consistent foam rolling of the outer thigh can improve tissue flexibility and reduce discomfort. These stretches work best when paired with strengthening exercises for long-term relief.

Can I keep running or skiing with IT band pain?

It depends on the severity and how early you address symptoms. Some athletes can continue running or skiing at a reduced intensity if the pain is mild and does not worsen as the activity progresses. However, pushing through sharp or increasing pain can prolong inflammation and delay healing. If symptoms persist beyond a few sessions, begin affecting your mechanics, or limit your ability to climb, descend, or turn on the mountain, it’s best to pause and seek an evaluation from a physical therapist. Early assessment helps prevent chronic irritation and speeds recovery.

How long does recovery take?

Most athletes begin seeing improvements within four to six weeks, but the exact timeline depends on the root cause of the irritation, training volume, and how consistently you perform your stretching and strengthening program. Addressing contributing factors, such as hip weakness, limited mobility, or poor movement mechanics, often leads to longer-lasting relief. With a structured rehabilitation plan, many skiers and runners return to their sport comfortably and confidently, often stronger than before the injury.