When To Start Running After Itbs

After experiencing ITBS (Iliotibial Band Syndrome), the road to recovery can be challenging. Many runners, including myself, have faced the frustration of having to put our passion on hold due to this common overuse injury. One of the most pressing questions during this time is: when can I start running again after ITBS? Let’s dive into this topic and explore the factors to consider when determining the right time to lace up those running shoes once more.

Understanding ITBS

First and foremost, it’s crucial to understand the nature of ITBS. The iliotibial band is a thick band of fascia that runs along the outside of the thigh, from the hip to the knee. When this band becomes tight or inflamed, it can result in sharp pain on the outside of the knee, especially during activities like running.

Recovery Period

The recovery period for ITBS varies from person to person, and it’s essential to listen to your body. Resuming running too soon can exacerbate the injury, leading to setbacks and prolonged recovery. Typically, it’s recommended to take a break from running for at least 2-6 weeks to allow the inflammation to subside and the tissues to heal.


During the recovery period, focusing on rehabilitation exercises is key. Strengthening the hip muscles, especially the gluteus medius, and incorporating stretches for the IT band and surrounding muscles can aid in recovery and prevent future occurrences. It’s important to consult a physical therapist or sports medicine specialist to create a tailored rehabilitation plan that addresses your specific needs.

Gradual Return to Running

When the pain has subsided, and your healthcare provider gives the green light, a gradual return to running can commence. This gradual approach is crucial to avoid re-injury. Begin with short, easy runs and pay close attention to any signs of discomfort. It’s advisable to start with a run/walk method, allowing for sufficient rest and recovery between running intervals.

Monitoring and Adjusting

As you ease back into running, it’s vital to monitor your body’s response diligently. Keep track of any lingering discomfort or pain during and after runs. If any issues arise, don’t hesitate to scale back and give your body more time to heal. Patience is indeed a virtue during this phase of recovery.


In conclusion, the decision of when to start running after ITBS is a pivotal one that requires careful consideration. By understanding the nature of ITBS, committing to rehabilitation, and embracing a gradual comeback, we can increase the likelihood of a successful return to running. Remember, each individual’s journey with ITBS is unique, so be kind to yourself and trust the process of recovery.