A common pain for runners is the IT band (iliotibial band) on the outside of the knee. This was previously treated with foam rolling and stretching, but a study in The International Journal of Sports Physical Therapy suggests we may want to rethink that.
In June 2021, the authors published an article stating that a single episode of stretching or foam rolling the IT band did not change the short-term stiffness of the IT band.
Level of Evidence: 1b — a randomized controlled trial, meaning this is a high-quality study.
Rather than stretching or foam rolling, you should focus on the number one risk factor for pain with running: your training plan. Doing too much, too soon, too often. Strengthening the hips and the core can help too.
Run Amok!
Reference
Pepper, T. M., Brismée, J.-M., Sizer, P. S. Jr., Kapila, J., Seeber, G. H., Huggins, C. A., & Hooper, T. L. (2021). The immediate effects of foam rolling and stretching on iliotibial band stiffness: A randomized controlled trial. International Journal of Sports Physical Therapy, 16(3), 651–661. https://doi.org/10.26603/001c.23606
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