Most Runners Make This IT Band Mistake—And It Makes It Worse

The 1% Better Runner with DLake

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That nagging pain on the outside of your knee isn't a sign to foam roll harder—it's a signal you're targeting the wrong muscle entirely.

IT band pain can sneak up on any runner, turning a solid training cycle into weeks of frustration. This episode breaks down what’s really causing that sharp ache on the outside of your knee and why common fixes often fail. You’ll learn how to address the real source of the problem, rebuild your strength where it matters most, and make smart adjustments that keep you running pain-free. Whether you’re chasing a marathon PR or just want to enjoy your daily runs without worry, these strategies will help you recover, protect your knees, and run stronger than before.

Key Takeaways

IT band pain isn’t fixed by foam rolling the outside of your leg—you need to target your glutes and TFL muscles to release tension and protect your knees.
Strengthening the right muscles and easing back into running safely can prevent the pain from flaring up again and keep you progressing toward your race goals.
Quick fixes like anti-inflammatories or injections might mask pain, but long-term recovery depends on smart rehab, proper strength work, and gradual training adjustments.

Timestamps

[00:27] What You'll Learn
[01:15] What IT Band Syndrome Really Is
[02:21] Why Foam Rolling Does Nothing for IT Band
[03:01] Use This To Fix Your IT Band
[03:34] Ongoing Treatment Once Fully Healed
[04:49] Physio Therapist Admits Her Mistakes
[07:02] Use This To Keep IT Band Syndrome Away Forever

Links & Learnings

📈 Get your free 1% better 6-week base, make time for strength and habits training plan here - https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/itb
The 5 Most Important Exercises for Runners https://dlakecreates.com/10w2s-5
10 Weeks 2 Strength Running App - https://instagra.com/10w2s
10 Weeks 2 Strength on Instagram - https://www.instagram.com/10w2s/p/Cc9iCFnvso3/
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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