Running is one of the most popular ways to stay fit around Cronulla’s beaches and parks, but it can also come with its share of aches and pains. One of the most common issues runners face is IT band syndrome — that sharp, nagging pain on the outside of the knee that flares up after a few kilometres.

At Southside Physiotherapy Cronulla, we see many runners affected by this frustrating condition. The good news? With the right treatment, recovery is possible — and most people can get back to running comfortably again.

Understanding IT Band Syndrome

The iliotibial (IT) band is a thick band of connective tissue running from the hip down the outside of your thigh to just below your knee. Its role is to help stabilise your leg while you run, walk, or climb stairs.

IT band syndrome happens when this tissue becomes tight or irritated, often due to repetitive friction against the bone near the knee. Common causes include:

• Sudden increase in running distance or intensity

• Weakness in hip or glute muscles

• Poor running technique or posture

• Inadequate warm-up or recovery routines

• Worn-out footwear or running on sloped surfaces

If left untreated, the pain can linger and make even short runs uncomfortable. That’s why early physiotherapy is key.

Common Symptoms

Typical signs of IT band syndrome include:

• Sharp or burning pain on the outside of the knee

• Discomfort that starts during a run and worsens with continued activity

• Tenderness or tightness along the outer thigh

Pain when walking downhill or climbing stairs

If you notice these symptoms, it’s best to see a physiotherapist early — continuing to run through pain can prolong recovery.

How Physiotherapy Helps Runners

At Southside Physiotherapy Cronulla, our team takes a thorough, individual approach to each runner. We don’t just treat the pain — we find out why it’s happening.

Your physiotherapist will assess your running technique, strength, and movement patterns to identify the root cause. Treatment may include:

1. Hands-On Therapy

Manual techniques and soft tissue release help ease tightness in the IT band and surrounding muscles such as the glutes, quads, and hip flexors.

2. Targeted Strength Exercises

Weak glutes or hip stabilisers are often behind IT band irritation. Your physio will design exercises to build strength and improve control through the hips, knees, and core.

3. Stretching and Mobility Work

Gentle stretching for the hips, glutes, and thighs can reduce tightness and improve overall flexibility, easing pressure on the IT band.

4. Gait and Running Analysis

We look at your running form to identify issues such as over-striding, poor hip control, or uneven foot placement. Small technique changes can make a big difference in preventing pain.

5. Education and Load Management

Physiotherapy isn’t just about the session — it’s about empowering you to manage your recovery. Your physio will help plan gradual returns to running, modify distances, and build tolerance safely.

Practical Tips for Cronulla Runners

Here are some easy ways to support recovery and prevent IT band syndrome from returning:

Warm Up Before Every Run

Dynamic stretches like leg swings, lunges, and hip rotations activate your muscles before you hit the pavement.

Build Strength and Stability

Include exercises like single-leg bridges, squats, and side-lying leg lifts to target your glutes and hips.

Check Your Shoes

Old or worn-out running shoes can alter your mechanics. Replace them regularly and make sure they suit your foot type and running surface.

Vary Your Training

Avoid running on the same cambered (sloped) route every time. Mix up your surfaces and include cross-training activities like swimming or cycling to give your legs a break.

Recover Properly

Use foam rolling or a massage ball to release tight areas, and stretch after running. Allow rest days to let tissues recover.

Why Local Runners Trust Southside Physiotherapy Cronulla

Being based in Cronulla, our physiotherapists understand the local running scene — from beach tracks to coastal paths. We know the challenges runners face, like uneven terrain, sand training, and increasing mileage for events.

We combine hands-on treatment with practical education and home exercises to get you back to pain-free running quickly.

Whether you’re training for your next race or simply love a weekend jog along the Esplanade, we’ll help you recover, prevent future injuries, and move with confidence.

Don’t Let IT Band Pain Stop You

If you’ve been feeling tightness or pain on the outside of your knee, now’s the time to act. Early treatment means faster recovery and less downtime.

At Southside Physiotherapy Cronulla, we’ll guide you through a clear, structured plan to relieve pain, strengthen your body, and help you enjoy running again.

Book an appointment today and take the first step toward comfortable, confident running.