{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"303. Stop Stretching Your IT Band! Do This Instead to Finally Beat IT Band Syndrome","description":"[Download] The IT Band Fix for Runners  Have you been stretching your IT band every day\u2026 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: \u2705 Why your IT band doesn't actually stretch \u2705 The seatbelt analogy that changes how you'll think about IT band syndrome forever \u2705 Why traditional IT band stretches may be making your symptoms worse \u2705 The best places to foam roll (and where NOT to) \u2705 The three hip-strengthening exercises every runner with IT band pain should start with \u2705 A simple running form adjustment that can reduce stress on your IT band immediately \u2705 Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running.   \ud83c\udf81 Download my free ITB guide here! If you\u2019re ready for structured strength plans, progressive return-to-run programming, and coaching support so you\u2019re not guessing week to week, join the Healthy Runner Academy waitlist  Return to Running Program without IT Band Pain here   Listen to my previous episode on when to run, when to rest, and how to fix ITBS faster here!   Listen to my previous episode on conquering marathon training without IT Band Syndrome here!   Watch how Josmany went from IT band injury to pain-free marathon here   Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney here   Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com ","author_name":"Healthy Runner Podcast","author_url":"https:\/\/sparkhealthyrunner.com","html":"