About this episode

Dr. Duane Scotti discusses why stretching the IT band is ineffective and offers evidence-based strategies to overcome IT band syndrome.

[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…

People in this episode

Host: Duane Scotti

Topics covered

• IT band syndrome
• running injuries
• hip strengthening
• foam rolling
• running form

Keywords

• IT band
• knee pain
• running
• stretching
• injury prevention
• foam rolling
• hip exercises

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• 300. Run Happy AND Get Faster: Why You Don't Need to Suffer to PR with Carolyn Coffin · May 19, 2026 · 1h 23m

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