I think it’s safe to assume that most runners remember their first running injury. It’s a pivotal part of the journey: One moment, you’re watching your mileage climb and running farther than you ever thought possible. The next, you’re sidelined by a strange ache in a place that has never hurt before, wondering how concerned you should be—and what it means for your training.
At least, that was my experience. While training for my first 10K, I completed a five-mile run for the first time—and developed pain on the outside of my left knee along the way. As I previously chronicled, the pain was most intense when I ran downhill, only slightly noticeable on flat terrain, and practically nonexistent when I ran uphill. 🏃🏻♀️ Recognize symptoms, recover safely, and build strength to prevent setbacks with the Runner’s World Guide to Common Running Injuries.
After my initial reaction—ouch—my attention shifted to figuring out what was causing the pain and whether it would completely derail my training. Because of where it occurs, many runners assume this type of pain signals a knee injury, such as a lateral meniscus tear, Jordan Metzl, MD, a sports medicine physician at the Hospital for Special Surgery, previously told Runner’s World. But in many cases—including mine—the culprit is iliotibial band syndrome, also known as IT band syndrome or ITBS, an injury that can sideline beginners and experienced runners alike.
The iliotibial band is a thick strip of connective tissue that runs from the outside of the hip to the outside of the knee. The repetitive bending and straightening of the knee during running can cause friction where the band narrows near the knee, leading to irritation and pain, Metzl previously told Runner’s World. It took me some time to figure this out, but a few key signs can help distinguish IT band syndrome from other knee injuries.
A meniscus tear, for example, may cause swelling, while ITBS typically does not. A tear can also cause pain during everyday activities, rather than primarily while running. Finally, meniscus injuries may produce a clicking sensation that you’re less likely to experience with ITBS.
For a quick self-check, look for these common signs of IT band syndrome: Of course, for a true diagnosis, you’ll want to see a doctor. An MRI or X-ray can sometimes rule out other conditions, but it doesn’t always confirm ITBS, Susan Paul, a run coach and exercise physiologist, previously told Runner’s World, noting that an MRI may show a partial thickening of the band that results from inflammation. For me, the pain lingered for almost two weeks.
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