top of page
  • Writer's pictureLuke Nelson

How Running technique may help ITB pain

Running gait retraining can be useful in the management of ITB pain. Similar to patellofemoral pain, runners with ITB pain have been seen to have increased hip abduction & internal rotation on running. (Aderem 2015, Miller 2008, Ferber 2010)

Some of the gait retraining strategies that can be used to help with ITB pain include:

Increasing step width (address cross over gait):

  • Decreases peak internal knee abduction moment (Ferber 2010, Brindle 2013)

  • Decreases internal knee abduction impulse (Brindle 2013)

  • Decreases ITB strain & strain rate (Meardon 2012)

  • Decreases peak hip adduction (Meardon 2012, Ferber 2010, Brindle 2013)

Decreasing hip adduction:

  • Using various cues including verbal “knees out”, “don’t let the knees touch” or mirror gait retraining has been shown to decrease peak hip adduction & contralateral pelvic drop in those with patellofemoral pain (Noehren 2011, Willy 2012)

Increasing step rate

  • Reduces peak adduction angle of the hip (Heiderscheit 2011)

It’s important to note that a thorough assessment from a running health professional is advised to see if these strategies are suitable for you. If you need help with your ITB pain, or would like your running gait assessed, please don’t hesitate to contact us at


  • Aderem, J. and Q. A. Louw (2015). "Biomechanical risk factors associated with iliotibial band syndrome in runners: a systematic review." BMC Musculoskelet Disord 16: 356.

  • Brindle, R. A., et al. (2013). "Changing step width alters lower extremity biomechanics during running." Gait Posture.

  • Ferber, R., et al. (2010). "Competitive female runners with a history of iliotibial band syndrome demonstrate atypical hip and knee kinematics." J Orthop Sports Phys Ther 40(2): 52-58.

  • Heiderscheit, B. C., et al. (2011). "Effects of step rate manipulation on joint mechanics during running." Med Sci Sports Exerc 43(2): 296-302.

  • Meardon, S. A., et al. (2012). "Step width alters iliotibial band strain during running." Sports Biomech 11(4): 464-472.

  • Miller, R. H., et al. (2008). "Continuous relative phase variability during an exhaustive run in runners with a history of iliotibial band syndrome." J Appl Biomech 24(3): 262-270.

  • Noehren, B., et al. (2011). "The effect of real-time gait retraining on hip kinematics, pain and function in subjects with patellofemoral pain syndrome." British Journal of Sports Medicine 45(9): 691-696.

  • Willy, R. W., et al. (2012). "Mirror gait retraining for the treatment of patellofemoral pain in female runners." Clin Biomech (Bristol, Avon).


bottom of page