Identifying IT band syndrome

What is IT band syndrome?

The Iliotibal Band, or IT band for short, supports your knee joint. IT Band Syndrome is experienced when this thick band of connective tissue between your hip and the outside of your knee becomes inflamed.

When working normally, the IT band will glide across the outside of the knee over a fluid-filled sac called a bursa. If the IT band becomes too tight, the band will rub against the knee, causing friction, swelling, and pain.


  • Pain when weight is put on the knee
  • Pain during early knee bending
  • Aching, burning, or tenderness on the outside of your knee
  • Warmth and redness on the outside of your knee
  • Swelling over the outside of your knee
  • Pain gradually worsens while running or during other repetitive activities

What causes IT band syndrome?

A tight iliotibial band is the main cause of IT band syndrome. Any activity that involves the knees turning inward can put stress on the IT band. This is why runners are often susceptible to IT band syndrome. Activities that can increase a person's risk include:

  • Running on uneven surfaces
  • Rolling of the foot while running
  • Wearing worn out trainers
  • Spending a lot of time running on declines
  • Flattening foot or rolling when running
  • Not stretching enough

Hereditary characteristics that can cause the IT band to rub up against the knees, leading it to become inflamed are:

  • Difference in leg length
  • Naturally tight or wide IT band
  • Weakness in the hips
  • Poor or misaligned running form
man using foam roller to stretch IT band

How to prevent IT band syndrome

How Enertor insoles help

  1. Improved lower limb alignment - Enertor Performance insole’s contoured cushioning and control chassis minimises stress on the knee joint by reducing tibia and femur rotation
  2. Heel lift - Enertor Performance insoles provide natural heel lift to redistribute pressure away from the tendons at the knee joint
  3. Improved mid-foot control – Enertor Performance insole’s met dome and control chassis improve foot function to naturally lower high force movements
  4. 44% shock absorption – Enertor insoles offer more shock absorption than any other insole reducing soft tissue irritation at the knee
  5. They can be worn anywhere - Enertor insoles come in four designs (comfort, performance, full insoles or as ¾ heel cup inserts


Shoe insoles for IT band syndrome

Enertor Three Quarter Length Comfort insole

Sold out
Enertor Comfort Flat Profile Insole

Sold out
Enertor Comfort Heel Cup

Sold out