When the IT Band Acts Up: What My Husband's Struggle Taught Us About Relief and Recovery

Over the past few weeks, my husband has been dealing with something that’s common among runners, walkers, and even weekend warriors—but still incredibly frustrating: IT band syndrome. As he’s been working to stay active and healthy, this nagging pain along the outside of his leg has really thrown him off his game.

Watching him navigate this discomfort reminded me how important it is to understand what's going on in our bodies—and what we can do to support healing naturally and effectively.

Runners can suffer from IT Band Syndrome

What Is IT Band Syndrome?

The iliotibial (IT) band is a thick band of fascia that runs from the hip down to the outside of the knee. IT band syndrome occurs when this band becomes tight or inflamed, often due to repetitive motion. The result? Pain on the outer side of the knee or thigh, especially when walking, running, or climbing stairs.

It’s especially common in runners, cyclists, and people who have recently increased their activity level or changed surfaces (like going from treadmill to pavement). Poor posture, muscle imbalances, or weak glutes can also contribute.

What IT Band Pain Feels Like

My husband described it as a dull ache in his hips that sometimes turns into a sharp pain, especially when he goes up or down stairs or after long walks. It’s been enough to make him pause his usual exercise routine—which, for an active person, can be a real mental and emotional blow too.

Ways to Help Alleviate IT Band Pain

Thankfully, there are several strategies that can help reduce discomfort and support recovery:

1. Rest and Modify Activity

It’s important not to push through IT band pain. Taking a break from high-impact activities like running or intense walking gives the inflammation time to calm down. Low-impact exercises like swimming or cycling (if it doesn’t aggravate the pain) can keep you moving without irritation.

2. Stretching and Foam Rolling

Gentle stretching of the glutes, quads, hamstrings, and hip flexors can help. Foam rolling—especially targeting the outer thigh and gluteal area—can ease tension in the IT band region. (Just be careful not to roll directly on the painful spot too aggressively—it can actually make things worse!)

3. Strengthen Supporting Muscles

Weak glute muscles and hip stabilizers are often part of the problem. Simple exercises like clamshells, bridges, and side leg lifts can help support proper movement patterns and reduce strain on the IT band over time.

4. Check Your Footwear

Worn-out shoes or improper footwear can affect your gait and contribute to the problem. Make sure your shoes offer good support and are appropriate for your activity level.

5. Ice and Anti-Inflammatory Support

Applying ice to the sore area can reduce inflammation and ease discomfort. Some people also find relief from natural anti-inflammatories like turmeric, ginger, or omega-3s in their diet.

Final Thoughts

Watching my husband go through this has reminded me how important it is to listen to your body. Pain is not weakness—it’s information. If you're dealing with something similar, I encourage you to take a holistic, kind approach to recovery. Movement is important, but so is rest. Strength is powerful, but so is patience.

Want Some Guided Relief?

If you or someone you love is dealing with IT band pain, I’ve created a bonus downloadable guide that includes my favorite stretches and strengthening exercises to help ease discomfort and support long-term recovery.

These are the same exercises I shared with my husband—and they’ve made a big difference.

👉 Click here to download your bonus IT Band Relief Guide.

It’s easy to follow and designed for all fitness levels. Whether you’re just starting out or already active, these moves can help you feel more comfortable and confident in your body again.

Have you experienced IT band syndrome before? What helped you through it? Let me know in the comments—I’d love to hear from you!

Until next time,

Coach Marsha

P.S. If you’re looking for personalized guidance in creating a movement routine that works with your body (not against it), feel free to schedule a free consultation. I'm here to help you move forward, one step at a time.