# 303. Stop Stretching Your IT Band! Do This Instead to Finally Beat IT Band Syndrome

Page: https://stenobird.com/podcast/healthy-runner-podcast-1023889/303-stop-stretching-your-it-band-do-this-instead-to-finally-beat-it-band-syndrome
Text version: https://stenobird.com/podcast/healthy-runner-podcast-1023889/303-stop-stretching-your-it-band-do-this-instead-to-finally-beat-it-band-syndrome.md
Podcast: [Healthy Runner Podcast](https://stenobird.com/podcast/healthy-runner-podcast-1023889)
Published: 2026-07-16T12:32:00+00:00
Episode link: https://healthyrunner.libsyn.com/303-stop-stretching-your-it-band-do-this-instead-to-finally-beat-it-band-syndrome
Audio file: https://dts.podtrac.com/redirect.mp3/traffic.libsyn.com/secure/healthyrunner/Episode_303_Audio.mp3?dest-id=1860659
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JSON: https://stenobird.com/v1/public/podcasts/healthy-runner-podcast-1023889/episodes/303-stop-stretching-your-it-band-do-this-instead-to-finally-beat-it-band-syndrome
Duration seconds: 1777

## Resource

[Download] The IT Band Fix for Runners Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back? Here's the truth that surprises most runners: you can't actually stretch your IT band. In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle. You'll learn why IT band syndrome isn't caused by a "tight IT band," what's really driving that sharp pain on the outside of your knee, and the three evidence-based strategies that can help you get back to running with confidence. In this episode, you'll discover: ✅ Why your IT band doesn't actually stretch ✅ The seatbelt analogy that changes how you'll think about IT band syndrome forever ✅ Why traditional IT band stretches may be making your symptoms worse ✅ The best places to foam roll (and where NOT to) ✅ The three hip-strengthening exercises every runner with IT band pain should start with ✅ A simple running form adjustment that can reduce stress on your IT band immediately ✅ Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running. 🎁 Download my free ITB guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Running Program without IT Band Pain here Listen to my pr…

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