Iliotibial Band Syndrome
The iliotibial band—a ligament that stretches from your pelvis to shin along the outside of your thigh helps stabilize your knee when you run. If it becomes too tight, you might feel a nagging knee pain.
Avoid it: As with runner’s knee, strengthening your glutes is key, along with using a foam roller to knead out your IT band, Silverman says. Add mileage gradually, toss worn-out shoes, go easy on downhill running, and change directions often at the track.
Relieve it: If you didn’t roll before IT band syndrome, it’s time to start. “Foam rolling can help with the pain,” Silverman says. Add in glute, hamstring, and quad stretches too.