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All Archived Updates for:

The Complete Guide to IT Band Syndrome

This page lists all 128 updates for one article on, The Complete Guide to IT Band Syndrome For a more general summary of everything new around PainScience — recent updates for all articles, new articles, blog posts, and new study summaries, see What’s New on

  1. Nov 14, 2020 — Minor edit — Modernized the homeopathic arnica section.
  2. Nov 14, 2020 — New chapter, regenerative medicine —
  3. Nov 10, 2020 — Science update, hip strengthening — Added a scrap of new data about hips tiring faster in ITBS patients, useful mostly as an example of inconclusive research — but we try to work with what we have.
  4. Nov 10, 2020 — Science update, pain-killers — Added citations to evidence that NSAIDs may actually impair healing.
  5. Jul 10, 2020 — New chapter, slue-footed posture —
  6. Jun 6, 2020 — Major science update — Updated the discussion of inflammation with an important new subsection, “The other side of the story: don’t count inflammation out quite yet,” based mainly on the fascinating research of Dakin (among others).
  7. May 11, 2020 — New chapter, case study —
  8. May 11, 2020 — Correction and editing, pacing chapter — I removed a digression because it was based on an error about the relationship between stride rate and running speed. And I did some general editing while I was here.
  9. Jan 6, 2020 — New chapter, skiing considerations —
  10. Jan 6, 2020 — Added sub-topic, hard and soft knee bracing — Expanded the scope of the section to include soft and hard bracing as well as taping and strapping.
  11. Dec 9, 2019 — Major upgrade, hip and thigh pain section — Much clearer and more thorough integration of greater trochanteric pain syndrome.
  12. Aug 27, 2019 — New section, post-surgical lateral knee pain —
  13. Aug 12, 2019 — Minor improvement — Added more detailed explanation of testing popliteal tendon.
  14. May 17, 2019 — New section, all about joint noise —
  15. Mar 19, 2019 — Edited and expanded, resting chapter — Added a new basic concept to the introduction, added discussion and recommendations about total rest, and clarified several other points.
  16. Jan 4, 2019 — Science update, regenerative medicine section — Added brief discussion of the poor state of evidence for stem cell therapy, citing Pas et al.
  17. Nov 23, 2018 — Science update, resting and load management — Explored evidence-base and scientific plausibility of resting recommendations.
  18. Sep 22, 2018 — New section — Not an important new section, just some interesting extra colour.
  19. Jul 25, 2018 — New section — A new standard chapter for most tutorials summarizing several key concepts about placebo.
  20. Jun 15, 2018 — Science update — Added some minor but interesting new points and citations about IT band anatomy.
  21. Jun 5, 2018 — New section, symptoms — Although this book goes into great detail about diagnosis, strangely it was missing a simple thorough list of symptoms. A reader brought this to my attention, and I’ve corrected it. It’s a strange loose end to be tying up more than a decade into the project, but there you have it.
  22. Apr 23, 2018 — Improvements, hip strengthening section — Basically a continuation of the February reboot of this chapter, tying up some loose ends, adding some colour and detail.
  23. Feb 26, 2018 — Major science update, hip strengthening chapter — After a long delay, I finally came back to the topic of hip weakness and just started over, reviewing the evidence from scratch. No change to the bottom line, but now more persuasive, thorough, and fully up-to-date.
  24. Feb 11, 2018 — New section, on leg length differences —
  25. Nov 30, 2017 — Science update, stretching section — Cited and discussed the implications of Eng 2015, which purports to show that the IT band uses elastic energy to enhance running efficiency.
  26. Jul 31, 2017 — Science update, stretching section — Added important discussion of the implications of Willett et al.
  27. Jul 31, 2017 — Upgraded, tightness discussion — Made a few changes and added a few new paragraphs exploring the implications of Willett et al.
  28. Mar 30, 2017 — Rewritten — Six years after the last re-write, another major renovation of the topic of hard-surface running and shock absorption: new ideas and advice spelled out and supported much more thoroughly.
  29. Mar 9, 2017 — Minor upgrade — Added evidence from a new dissection study and edited the whole section for currency and clarity. Time flies: it’s been a long time since I last looked at this topic!
  30. Jan 10, 2017 — Science update — Cited a useful new review of studies of instrument-assisted soft tissue mobilization (IASTM) — scraping massage — plus some general cleanup and clarifications about IASTM.
  31. Jan 6, 2017 — Minor addition — Added peroneus longus to the list of muscles to massage, because of evidence that it contributes to IT band tension.
  32. Jan 6, 2017 — New topic — A much more encouraging new conclusion to this section, endorsing simple massage for a simple reason.
  33. Sep 13, 2016 — Science update — Added information about the Ober test, finally — and the brand new evidence that it doesn’t measure IT band tightness after all.
  34. Jul 30, 2016 — Minor update — Added general perspective on the efficacy and safety of orthopedic surgeries.
  35. Jul 20, 2016 — New section — Important new evidence that undermines my own debunking, thoroughly acknowledged and analyzed.
  36. Apr 14, 2016 — Science update — Significant revision in light of (finally!) good new evidence about natural running and injury prevention.
  37. Jan 4, 2016 — Update — Careful and thorough editing/update of NSAID recommendations, especially with regards to safety.
  38. Dec 31, 2015 — Science update — Discussed the implications of some (weak but noteworthy) evidence about screening for the risk of lower limb injuries in athletes.
  39. Dec 12, 2015 — Minor science update — Added citation to shore up evidence that taping tinkers with knee sensation.
  40. Oct 31, 2015 — Minor science update — Citation of Collins 2008, a review of icing evidence (or the lack of it), plus a few related edits.
  41. Feb 28, 2015 — Expanded — Added several items that might cause diagnostic confusion.
  42. Feb 24, 2015 — New sub-topic — Added IT band plungering. No really! If it’s stuck, suck it!
  43. Sep 23, 2014 — New item — Added a brief but well-researched review of platelet-rich plasma injection.
  44. Sep 23, 2014 — New section — A short new section, finally, on PRP injections. I’ve also published a more detailed free article about this.
  45. Apr 1, 2014 — Updated — Added good news story from a reader about a case with a cyst, and improved the information about cysts at the same time.
  46. Jan 30, 2014 — Major update — The first complete professional editing of this book has now been completed. Although the difference will not be obvious to most readers, several hundred improvements and corrections were made, and it is definitely a smoother read.
  47. Nov 21, 2013 — Science update — Added a bad-news citation. Sorry about that.
  48. Oct 3, 2013 — New case study — Added a fascinating and extreme example of the effect of running style from a case study of an ultra-runner.
  49. Jul 9, 2013 — Science update — A particularly “good news” science update about how running is, counterintuitively, actually pretty good for joints — not hard on them.
  50. Jun 13, 2013 — Update — A new introduction for the chapter about the trend of anti-running “science.”
  51. May 29, 2013 — Updated — Added more detail and a couple examples.
  52. Apr 10, 2013 — Minor update — Minor but nice: a really good new quote adds some entertaining and genuinely fascinating perspective to this section.
  53. Mar 29, 2013 — Minor update — Upgraded risk and safety information about Voltaren Gel.
  54. Feb 4, 2013 — Product upgrade — Audiobook version now available. See the announcement for more information.
  55. Dec 7, 2012 — Minor update — Added some fun stuff and context about IT band anatomy.
  56. Nov 29, 2012 — Expanded — Added much more detailed self-help information for trigger points.
  57. Nov 20, 2012 — Science update — Weak but interesting new evidence on natural running and injury prevention.
  58. Nov 13, 2012 — Science update — Added evidence from the first foam rolling research ever done.
  59. Nov 9, 2012 — Major update — Numerous significant clarifications, revisions, and new references, and a generally stronger recommendation.
  60. Oct 18, 2012 — Rewritten — Now about four times more detailed than before and much more strongly focused on the positive, what my final recommendations are, and how to “put it all together.”
  61. Oct 17, 2012 — Nice upgrade — After years of procrastination, I have finally created a video demonstration of a tricky ITBS stretch! About time!
  62. Oct 17, 2012 — New section — New standard section I’m introducing to most of the tutorials to “manage expectations.” Too many readers assume there’s going to be a specific miracle treatment plan.
  63. Jun 30, 2012 — New diagram — Nice new diagram, “Key locations for massage treatment of ITBS.”
  64. May 4, 2012 — Minor update — Very simple swimming tip added. Hat tip to reader Eric C.
  65. Mar 12, 2012 — Major update — Rewritten and expanded, much clearer and more detailed. Not much new science, though — ITBS+orthotics science is pretty scarce!
  66. Mar 8, 2012 — Minor update — Added a paragraph about elliptical machines.
  67. Mar 8, 2012 — Minor update — Added an example of surgery gone wrong.
  68. Mar 8, 2012 — New section —
  69. Feb 27, 2012 — Revised — Some modernization and clarifications. Now also discusses the notion of “just rubbing” the hot spot.
  70. Feb 18, 2012 — Rewritten — Another “like new” rewrite: this section now offers much more detailed resting advice, perspective, and troubleshooting.
  71. Feb 16, 2012 — Rewritten — This section is “like new” and much beefier, and links to an upgraded main contrasting article as well.
  72. Jan 23, 2012 — Rewritten — Major changes: new science, new recommendations, more detail, and some explanation of the (very difficult) problem of why anti-inflammatory injections might work despite the fact that IT band syndrome doesn’t involve much inflammation.
  73. Jan 16, 2012 — Rewritten — Completely revised to reflect new science and new understanding of the interaction of ice with “inflammation.”
  74. Jan 16, 2012 — Rewritten — Completely revised to reflect new science and new understanding of the interaction of NSAIDs with “inflammation.”
  75. Jan 13, 2012 — Major Update — Expanded and revised summary of treatment options, with emphasis on new and better recommendations about “anti-inflammatory” treatments.
  76. Jan 11, 2012 — Updated — Advice on “running through” has changed, with more emphasis on the unknown but plausible risk of permanent damage.
  77. Jan 11, 2012 — Major revision — Extensive editing and re-writing concerning the nature of inflammation. The main point of the section remains unchanged, but the section now does a much better job of explaining why ITBS isn’t really inflamed, and why it matters. Although not cited, this update drew heavily on some new scientific papers.
  78. Dec 29, 2011 — Updated — Added new information and some pie charts about the success rate of arthroscopic surgery for ITBS.
  79. Dec 13, 2011 — Minor update — Addressed some common fears about the threat of getting out of shape while resting.
  80. Nov 23, 2011 — Major update — Clearer and more thorough content throughout several sections about the “Nature of the Beast” and “Diagnosis,” especially from the discussion of root causes and onwards. I am producing the audio version of this tutorial, and I am revising and improving content significantly as I go. Information about trigger points was completely re-written, and there’s a whole new section about hip and thigh pain.
  81. Nov 16, 2011 — Updated — Modernization and revision for clarity.
  82. Nov 16, 2011 — New section — Stretching is such a hot topic that I decided to break the discussion up with a new section focused on stretching the IT band itself. It was inspired by important new scientific evidence: researchers have found that IT band stretching is not a very moving experience …
  83. Nov 15, 2011 — Major update — Significant modernization and clarifications. Much better description of why this kind of stretch might be worth trying.
  84. Nov 15, 2011 — New science — Added more anatomical evidence that the IT band is particularly impossible to stretch or even move.
  85. Nov 10, 2011 — New section —
  86. Nov 10, 2011 — Minor update — Clarifications about the location of IT band syndrome pain.
  87. Nov 2, 2011 — Updated — Added new research evidence that stretching doesn’t prevent injuries, including (of course) ITBS.
  88. Oct 14, 2011 — New video — Section now includes a new video, summarizing myths and treatment mistakes.
  89. Sep 28, 2011 — Minor update — Added reference to Kong et al, about the effect of shoe wear.
  90. Jul 29, 2011 — Minor update — Added a reference about the poor overall quality of online information about common injuries. See Starman.
  91. Jun 17, 2011 — Rewritten — Evidence about the real but surprisingly weak connection between impact forces and injury from Zadpoor et al has prompted a bunch of revision and new recommendations for runners.
  92. Jun 15, 2011 — Major update — Major improvements to the table of contents, and the display of information about updates like this one. Sections now have numbers for easier reference and bookmarking. The structure of the document has really been cleaned up in general, making it significantly easier for me to update the tutorial — which will translate into more good content for readers. Care for more detail? Really? Here’s the full announcement.
  93. Apr 28, 2011 — New section —
  94. Feb 20, 2011 — New section — Finally, long overdue, a new section on this topic.
  95. Feb 8, 2011 — Important new info — Where’s the fire? Recently I published a major new article about repetitive strain injuries, in which I explain that these injuries are rarely actually inflamed. Instead of being “on fire,” excessively stressed tissues tend to break down without inflammation — a kind of rot. For the full scoop on inflammation and repetitive strain injuries, see: Repetitive Strain Injuries Tutorial: Five surprising and important facts about repetitive strain injuries like carpal tunnel syndrome, tendinitis, or iliotibial band syndrome.
  96. Dec 2, 2010 — New section — New short section for both this book and the patellofemoral pain book covering potentially confusing alternative diagnoses, such as politeal artery entrapment syndrome (PAES).
  97. Sep 15, 2010 — Overhauled — Rewrote section to accommodate some new science. The new evidence is interesting, but not particularly illuminating: it mostly just emphasizes how we really (still) don’t know if IT band tightness is actually a problem.
  98. Aug 6, 2010 — New cover — At last! E-book finally has a “cover.”
  99. Jul 27, 2010 — Minor update — Updated the nutraceuticals item with information about a new study of glucosamine for knee pain.
  100. Feb 12, 2010 — New section — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
  101. Feb 12, 2010 — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
  102. Feb 12, 2010 — New section — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
  103. Feb 12, 2010 — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
  104. Feb 12, 2010 — Major update — One of several new/revised sections based on the implications of a new surgical technique (see Michels et al).
  105. Dec 17, 2009 — Two massage sections significantly revised and expanded: IT band massage, foam rollers, and Graston Technique® and .
  106. Nov 20, 2009 — Substantive update today, a whole new section,
  107. Oct 1, 2009 — Wow, that’s probably the longest I’ve gone without updating this tutorial! (I was quite preoccupied with upgrading the neck pain tutorial over the summer.) However, better late than never, a solid update: although brief in terms of wordage, I’ve just revised to include Voltaren® Gel, an excellent treatment option for ITBS that only recently got into my radar. This update it is a freebie: you can read all about it in a free article as well as here in the tutorial.
  108. Jun 18, 2009 — New section: “.” Also did a little minor re-organizing of some content.
  109. Apr 1, 2009 — The visual design of the site was upgraded over the past several days. Although this is not an update to the content of this tutorial, it is nevertheless a significant upgrade for all of them — like publishing new editions of books with better typesetting and layout. The new design is even cleaner and reader-friendly; it now looks that good in most web browsers; and pages load as much as 50% faster. Many under-the-hood improvements will make it much easier for me to improve tutorial content. The tutorials are now well-oiled machines of digital publishing goodness, vastly superior to the low-production values of most eBooks.
  110. Mar 17, 2009 — Added an important new evidence from a 2008 paper in American Journal of Sports Medicine showing that strengthening, stretching and coordination exercises are ineffective at preventing iliotibial band syndrome.
  111. Feb 3, 2009 — New sub-topic — Added a small new section about homeopathic arnica.
  112. Jan 17, 2009 — Corrected some minor abuse of a reference to some research about running speed. A reader pointed out that the study I’d cited (Orchard et al) had not involved any actual experiment related to running speed, as implied by my usage. The researchers I was quoting believed that slower running could be more stressful for the iliotibial band syndrome. They had some good reasons for this belief, but had not actually proven any such thing experimentally. Hat tip to Dan for pointing this out. A reminder to visitors and customers that constructive criticism is always welcome.
  113. Jan 12, 2009 — A small but important cautionary warning added to one of the treatment recommendations. It had previously been presented as a harmless and hopefully helpful stretch, but a reader pointed out that it actually has a risk associated with it — hat tip to Alberto.
  114. Nov 29, 2008 — Minor update. Clarified a small but potentially vital point about the nature of the ITB “fat pad” for a reader who had been thrown off by my original wording. Discovering and correcting this sort of misunderstanding is one the best things about publishing in this format. If an author of a book expresses something in a way that misleads or confuses readers, there’s almost nothing that can be done about it!
  115. Oct 21, 2008 — A minor update: added reader Franklin Swann’s experience with the benefit of a longer stride to the section, “,” along with a new analogy to help explain that phenomenon.
  116. Jul 3, 2008 — Supplemented the tutorial with a new short article about how Canadian Running Magazine botched their featured story about iliotibial band syndrome, and made a few corrections to the tutorial at the same time.
  117. Jun 5, 2008 — Added a reference to some expert opinion about IT band stretching.
  118. Apr 12, 2008 — Added information about Graston Technique® to the section “.” Also added a reference to Kinesio Taping®, which seems popular right now.
  119. Jan 22, 2008 — Added a new section, This was inspired by some correspondence with a reader who’d been told this by her doctor. It led to some very good ways of explaining some of the core issues in ITBS mis-management.
  120. Jan 16, 2008 — Introduced a new special offer: all tutorial customers now receive a second, companion tutorial at no charge, The Complete Guide to Trigger Points & Myofascial Pain This is a really great deal, and a valuable extension to this tutorial. If you missed this bargain and want to be included, just drop me a line and I will happily grandfather you into the deal.
  121. Jan 9, 2008 — Added a to sum up the practical implications of all the detailed scientific information. Also, added some new information to the introduction to make sure that readers understand that there is no miracle cure for ITBS.
  122. Oct 18, 2007 — Added two more chilling mis-diagnosis tales: see “” and “.”
  123. Oct 3, 2007 — Responded to reader questions with some clarifications about “.”
  124. Jul 21, 2007 — Upgraded the section to include new research findings.
  125. Jun 8, 2007 — Added the section Expanded the section, which now includes more reader reports of serious cases, and split part of it off to become an expanded section.
  126. May 27, 2007 — Integrated important new ideas inspired by the discovery of research by Devan, mostly in the section “ITBFS — not quite what you (or anyone) thought it was”
  127. May 24, 2007 — Added several clarifying details to the description of how to use the
  128. May 22, 2007 — Revision history implemented! Sorry I didn’t think of it sooner! Added section to help readers determine the difference between iliotibial band syndrome and patellofemoral syndrome.