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  • Writer's pictureLuke Nelson

4 tips for running with ITB pain

ITB pain need not stop you from running. Here are 4 quick tips to help keep you pounding the pavement:

✅Slightly increase your step width when running

✅Pump up the incline! Running on a treadmill with a 3-5% incline can be used if running on a flat surface is too sore. It tends to be the DOWNHILL running that will aggravate ITB pain, so this negates the need to run downhill

✅Avoid downhill running & surfaces with a high camber. If running hills, run the uphill & walk downhill.

✅Sudden change in running volume can often trigger ITB pain, so increase training volume slowly. Speed may be introduced earlier on.

If you need help with your ITB issues, please don't hesitate to contact us at


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