IT BAND PAIN

IT band syndrome develops when the iliotibial band—a long, fibrous structure running from the hip to just below the knee—becomes irritated from excessive tension or friction. Because this band stabilizes the outside of the leg during walking and running, any factor that increases strain on it can lead to persistent pain. A healthcare professional should evaluate symptoms that are worsening, persistent, or interfering with activity.

What IT Band Syndrome Is

IT band syndrome is an overuse condition affecting the connective tissue on the outside of the thigh. The band itself does not stretch much, so when the muscles around it tighten or when the leg rotates inward excessively, the IT band rubs against underlying structures. This creates irritation and inflammation.

People often feel:

• Sharp or aching pain on the outside of the knee

• Tenderness along the outer thigh

• Hip discomfort where the band originates

• Pain that worsens with running, climbing stairs, or getting out of a car

• A feeling of tightness or snapping on the outside of the knee

The condition is especially common in runners, cyclists, hikers, and athletes who repeat the same movement patterns.

How Foot Biomechanics Contribute to IT Band Syndrome

Although IT band syndrome is felt in the thigh or knee, the root cause often begins in the feet. When the arch collapses, the entire leg rotates inward, placing abnormal tension on the IT band.

Key biomechanical contributors include:

• Overpronation (excessive inward rolling) — flattens the arch and rotates the lower leg inward.

• Thigh rotation — as the lower leg turns inward, the thigh follows, tightening the IT band.

• Bowing of the knee — inward rotation creates a valgus (knock‑knee) position that increases friction on the outside of the knee.

• Increased tension along the IT band — the band is pulled tight from hip to knee, making it more prone to irritation.

• Repetitive stress — running or stair climbing amplifies the strain on an already overloaded structure.

Without correcting the foot mechanics, the IT band continues to absorb forces it was never designed to handle.

Why MASS Posture Orthotics Help

MASS posture orthotics restore the foot to a healthier, more functional position rather than supporting it in a collapsed state. This directly reduces the inward rotation that overloads the IT band.

They help by:

• Supporting the arch fully, preventing excessive pronation and inward leg rotation.

• Improving alignment of the knee and thigh, reducing strain on the outside of the leg.

• Stabilizing the foot during gait, allowing the IT band to function without excessive tension.

• Reducing friction at the knee, decreasing irritation where the band rubs.

• Supporting natural biomechanics, which helps the IT band heal rather than continually being stressed.

By correcting the foundation, MASS posture orthotics address the structural cause of IT band syndrome—not just the symptoms.

Importance of Custom Calibration

Every foot pronates differently, and the degree of arch collapse varies widely. Custom calibration ensures the orthotic flexes appropriately for the individual’s structure and activity level.

Calibration considers:

• Arch flexibility — determines how much corrective support is needed.

• Forefoot mobility — influences how the orthotic should flex during walking or running.

• Bodyweight and training load — affect how much force the orthotic must manage.

• Degree of leg rotation — helps tailor support to reduce stress on the IT band.

Proper calibration allows the orthotic to guide the foot toward healthier alignment while still allowing natural movement.

What Patients Often Notice

People with IT band syndrome commonly report:

• Reduced pain on the outside of the knee or thigh

• Less tightness along the IT band

• Improved comfort during running or stair climbing

• A smoother, more efficient stride

• Better knee alignment and stability

• Relief from the “snapping” sensation at the knee

These improvements come from reducing the abnormal forces that overload the IT band.

Long‑Term Considerations

If the underlying foot mechanics are not addressed, IT band syndrome often recurs. Long‑term risks include:

• Chronic irritation of the IT band

• Compensatory hip or knee pain

• Reduced ability to tolerate running or high‑impact activity

• Increased strain on the lateral knee structures

• Persistent tightness that becomes harder to resolve

Supporting the arch early—especially with calibrated MASS posture orthotics—helps reduce abnormal stress on the IT band and supports healthier long‑term function.