Running Injury Treatment - Spokane, WA
Reviewed By: Stephen Byers, DC CSCS
IT BAND PAIN WHILE YOU RUN--CHECK THE HIP
IT band syndrome is one of the most common running injuries we treat at the Movement Clinic. Understanding what's driving the problem is the first step to getting back to running.
Does This Sound Familiar?
Pain that follows you on every run
"The outside of my knee hurts a mile or two in."
"It feels fine when I start, then it turns into a stabbing pain--I have to stop."
"Going downhill makes the pain so much worse."
"The whole outside of my thigh feels so tight."
"It started after a speed workout one day."
"I tried foam rolling and stretching, but it keeps coming back."
Why It Happens
Two patterns we see in almost every runner with IT band syndrome
KNEE COLLAPSE
When a runner's foot strikes the ground, the knee can drift inward toward the midline of the body instead of staying stacked over the foot. This puts increased tension and friction on the IT band as it crosses the outside of the knee, leading to the classic outer-knee pain pattern.
HIP DROP
Hip drop happens when the opposite-side hip dips down as the running foot lands. This creates extra tension along the IT band from hip to knee, which builds up over the course of a run and produces pain — usually at a predictable distance or time into the run.
What's Driving It
The physical reasons these patterns develop
Running mechanics don't happen in isolation. They're usually the body's way of working around a physical limitation. When we evaluate runners with IT band syndrome, we commonly find one or more of these:
POOR SINGLE LEG STANCE
Runners who can't balance well on one leg can't maintain alignment during landing. Each step becomes a small loss of control, and the IT band absorbs the slack.
POOR HIP ACTIVATION
Your hip abductors are the primary muscles keeping your pelvis level when you're on one leg. When they're weak or not firing properly, hip drop and knee collapse follow — and the IT band ends up taking the load.
INADEQUATE WARM-UP
Most runners go from a desk or a car seat directly to their run. Cold tissue is less resilient, and when combined with mileage increases, the IT band becomes the first place to fail.
HIP MOBILITY LIMITATIONS
Limited hip extension or rotation can force the knee to collapse when landing. This compensation often shows up as added strain through the IT band.
TRAINING LOAD ERRORS
IT band syndrome rarely shows up on rest weeks. It usually appears after a sudden mileage jump, added hill work, new speed sessions, or a switch in shoes or surfaces. The tissue gets loaded faster than it can adapt.
POOR RECOVERY BETWEEN RUNS
Small irritations accumulate. Without consistent recovery work between runs, the IT band stays loaded — turning a manageable issue into chronic outer-knee pain.
Our Approach
How we evaluate IT band syndrome at the Movement Clinic
Most IT band syndrome treatment starts with the symptom. We start with the movement--because that's where the answer usually is.
01
FULL MOVEMENT ASSESSMENT
We assess basic mobility, stability, and movement patterns across your whole body--not just your IT band. This reveals any physical limitations which may be contributing to the problem, not just where it hurts.
02
RUNNING-SPECIFIC BIOMECHANICAL TESTING
We assess your strength, power and running mechanics to see how your physical limitations connect to your running pattern. Understanding whether pain is coming from physical restrictions, running mechanics, or both shapes everything that comes next.
03
SPORTS CHIROPRACTIC CARE
Targeted adjustments restore motion to stiff joints and reduce irritation to the affected areas of the body. Soft-tissue treatments help loosen muscles and reduce pain.
04
RUNNING-SPECIFIC REHABILITATION
We use exercises to help you learn how to use the areas of your body that have been too locked up to work properly. We work to strengthen those muscles so you don't end up back where you started again.
05
RETURN TO RUN PLANNING
We use our Rock your Run training guide to help you understand how to warm-up, train between runs, and manage load so you can keep running--not just recover from it.
Learn more about our Rock Your Run Recovery Care Program
Common Question
Should you stop running if your IT band hurts?
Some initial rest is helpful when IT band pain first appears, especially if it's stopping you mid-run. Once treatment is underway, most runners are able to resume running during the rehabilitation process — often with adjustments to mileage, terrain, or pace.
Pain lasting more than 1-2 weeks, recurring flare-ups at the same point in your runs, or pain that's affecting your distance or consistency are all signs it's worth getting assessed sooner rather than later. IT band syndrome rarely resolves on its own without addressing the underlying pattern.
What to Expect
Realistic recovery timelines
Every runner is different, but here's what we typically see based on the nature of the issue.
6-8 VISITS
Acute Flare-up
Recent onset, first-time issue. Fast response with the right treatment and activity modification
4-8 WEEKS
Persistent or Recurring Pain
Pain that has been present for weeks or months, or keeps coming back. Requires addressing the underlying movement dysfunctions.
8-16 WEEKS
Performance Rebuild
Full recovery requires building the necessary mobility, strength and running mechanics needed to stay pain-free for the long term.
Frequently Asked Questions
Questions runners ask us about IT band syndrome
Q: Can a chiropractor actually help with IT band syndrome?
A: Yes — particularly when the care is movement-based rather than just adjustment-focused. IT band pain is rarely solved by treating the IT band alone. Care that combines adjustments with targeted mobility, strength, and running mechanics work addresses both the pain and the pattern driving it. Most runners see meaningful improvement within a few weeks.
Q: Do I need imaging before coming in?
A: No. In most cases of running-related IT band syndrome, imaging isn't the first step. Our movement assessment gives us the information we need to get started. If imaging becomes relevant, we'll let you know and we can help order it.
Q: Is it really my IT band, or could it be something else?
A: Outer knee or outer thigh pain in runners is most commonly IT band syndrome, but it can also be related to lateral meniscus issues, hip bursitis, or referred pain from the lower back. Our movement assessment helps confirm the source so you're not treating the wrong thing.
Q: Should I rest completely, or can I keep running?
A: Some initial rest can be helpful to recovery. We'll assess your situation and give you specific guidance on what to modify during your recovery. Many runners are able to continue with some adjustments to volume, warm-up and cool-down routine.
Q: How is this different from seeing a regular chiropractor or physical therapist?
A: Our team specializes in working with runners and active adults. We assess movement patterns, understand running mechanics, and build treatment plans that include targeted exercise and adjustments. We're focused on solving the problem and getting you back to running.