IT Band Syndrome, also known as iliotibial band syndrome, is a common cause of lateral (outside) knee pain in long-distance runners. This condition occurs when the iliotibial band, a thick band of connective tissue running from the hip to the outside of the lower leg just below the knee, is subjected to repetitive friction and bending movements. This can cause irritation and inflammation, resulting in pain on the outside of the knee.
There are several factors that can contribute to developing IT Band Syndrome, including overpronation (foot rolling inwards), tightness in the muscles surrounding the knee, and insufficient shock absorption in the shoes. To alleviate this pain, it is important to choose shoes that offer proper support, control pronation, and provide adequate cushioning.
Best Shoes for IT Band Syndrome
Here are some of the best shoes for IT Band Syndrome to consider:
ASICS Gel-Nimbus 25
The ASICS Gel-Nimbus 25 is an excellent choice for runners who experience IT Band Syndrome. Its soft and accommodating ride helps promote natural foot pronation, which reduces stress on the lateral side of the knee. The FF BLAST PLUS cushioning encapsulates New PureGEL within the midsole, adding extra cushioning and help to keep the overall weight of the shoe down. The upper of the Nimbus 25 is one of the best uppers of any shoe on the market, stretches around the foot beautifully with a soft plush feel while offering all-around support. However, these shoes may not be the most responsive ride.
Brooks Adrenaline GTS-23
The Brooks Adrenaline GTS-23 is another great option for runners with IT Band Syndrome. It features the GuideRails technology, which rises up around the rear of the foot and acts to reduce motion in both directions. This provides general all-around support and control while reducing the load on the plantar fascia and Achilles tendons. The cushioning comes from the DNA LOFT material, which is a soft but durable material that offers great support and cushioning. TheAdrenaline GTS-23 has a 12mm drop, which helps take some of the strain out of the calf and soleus muscles.
Altra Torin 7
The Altra Torin 7 is an excellent choice for runners who are dealing with bunions or plantar fasciitis. Its foot-shaped toe box provides ample space for the big toe joint and helps alleviate pressure on the lateral side of the foot. The shoe has a balanced ride and provides deep cushioning throughout the length of the shoe. The upper is designed with a neat, engineered mesh that wraps around the foot beautifully with a soft plush feel. The foot-shaped last may also be a good choice for those with Morton’s neuroma.
Saucony Ride 16
The Saucony Ride 16 is a great choice for runners who are looking for a stable and comfortable running shoe. It features aPWRRUN+ cushioning midsole that provides a soft stack of cushioning with slightly higher sidewalls for stability. The shoe has a smooth riding feel with a forefoot rocker that helps promote faster rolling and provides a great experience at a variety of speeds. The HEEL STACK is 35mm, and the TOE STACK is 27mm, with a 10mm drop.
Best Arch Supports for IT Band Syndrome
In addition to choosing the right shoes, it is also important to consider the proper arch support for IT Band Syndrome. A good arch support will provide shock absorption, control pronation, and evenly distribute pressure across the foot. Here are some of the best arch supports for IT Band Syndrome:
Sovella S1000 Max Support Arch Support
The Sovella S1000 Max Support Arch Support is an over-the-counter arch support that provides good support and fits into a wide variety of casual, athletic, and dress shoes. It has a shock-absorbing design that helps reduce the risk of injury and provides a secure fit. It is made with a durable material that is easy to care for.
Altra S3500 COMFORTW/MET Arch Support
The Altra S3500 COMFORTW/MET Arch Support is another great over-the-counter arch support that provides support and accommodates orthotics. It has a wide footprint and a stable ride that helps reduce the risk of injury. The arch support is made with a breathable and durable material that is easy to insert into your shoe.
###Choosing the right shoes is essential for runners who suffer from IT Band Syndrome. The best shoes for IT Band Syndrome offer proper support, control pronation, and adequate cushioning. It is also important to consider the proper arch support, which can help reduce the risk of injury and provide added comfort. By selecting the right shoes and arch supports, athletes can work towards reducing the risk of IT Band Syndrome and continue to enjoy their running careers.
