There’s nothing quite like finding your rhythm on a run — until that familiar twinge shows up on the outside of your knee. You slow down, hoping it’ll ease off, but it only gets sharper. Maybe you cut the run short, hoping a few days off will sort it. Then next time? It’s back again.

If this sounds like you, there’s a fair chance you’re dealing with ITB Syndrome — and it’s something we see all the time here at Invigor Health, especially among runners training in the Eastern Suburbs, around Bondi Junction and Maroubra.

The good news? It’s fixable — and you’re not alone.

What Actually Is ITB Syndrome?

The iliotibial band (or ITB) is a thick strip of tissue that runs down the outside of your thigh, from your hip to your knee. It helps stabilise your leg when you walk, run or cycle. But when it’s under too much strain, it can start to rub against the outside of your knee — and that’s when pain sets in.

This usually starts off as a niggle and gets progressively sharper as you run. You might not feel it walking around, but once you hit a certain pace or distance, it flares up. That’s ITB Syndrome.

Common Signs You’re Dealing with ITBS

Here’s how it often shows up:

• A sharp, burning pain on the outside of the knee while running
• It usually kicks in after a few minutes or kilometres.
• It can get worse going downhill or downstairs
• It sometimes feels like a tight band down the outside of the thigh
• Once you stop running, the pain often eases off — until the next time

It’s a frustrating cycle, especially if you’re building towards a race or trying to stay consistent with your training.

Why Does It Happen?

The short answer? Your body is trying to keep up with what you’re asking of it — and something’s not quite holding up its end.

Here are a few common culprits:

• A big jump in running load — longer distances, more hills, not enough recovery
• Weakness in the hips or glutes, which throws off your leg mechanics
• Repeating the same type of run over and over (especially if it’s on uneven ground or always the same side of the road)
• Worn-out shoes, or shoes that just don’t suit your running style
• A running technique that puts too much pressure on the outside of your knee

Most of the time, it’s not one single thing — it’s a combination of little things that build up.

How Physio Can Actually Help

At Invigor Health, we’re not just about short-term fixes — we’re here to figure out why the pain started and what it’ll take to get you back running comfortably and consistently.

Here’s what treatment usually involves:

A proper look at how you move

We check how your hips, knees, and feet work together when you run or squat. Often the issue isn’t where the pain is — it’s somewhere upstream.

A strength plan that actually makes sense for you

We focus on building strength where it matters — mostly around your hips, glutes, and core — so your body can handle the loads of running without overloading the ITB.

Hands-on treatment to ease tight spots

That might mean soft tissue work, massage, or muscle release to calm things down while you build strength in the background.

Small tweaks to how you run

You don’t need to reinvent your stride, but sometimes a slight change in cadence or posture can take pressure off the outside of your knee. We’ll help you figure out what works for your body.

A sensible return-to-running plan

No guesswork, no boom-and-bust cycle. Just a gradual build-up that helps you stay consistent — and pain-free.

And What About Foam Rolling?

You’ve probably seen people roll the side of their leg like they’re trying to iron out a wrinkle. Truth is, you can’t actually “loosen” the IT band — it’s not a muscle. But foam rolling the muscles around it (like your glutes and outer quads) can help. We’ll show you how to do it in a way that actually feels good and supports your recovery.

Don’t Just Push Through It

If your knee’s been giving you grief every time you run, it’s probably not going to sort itself out with just a few days off. But with the right support and a bit of guidance, you can get past it — and often come back stronger than before.

We’ve helped runners of all levels in Bondi Junction, Maroubra, and around the Eastern Suburbs get back on track — from first-time 5K runners to seasoned marathoners.

Let’s Get You Running Again (Without the Knee Pain)

If this sounds like what you’ve been dealing with, we’re here to help. Book an appointment with our physio team and let’s figure out what’s going on, what your body needs, and how to get you back out there — pain-free and confident.

Invigor Health | Bondi Junction & Maroubra