Running injuries
Runner's Knee & IT Band Pain — North Vancouver
The dull ache around the kneecap or the sharp outer-knee zing at km 5. We sort out the mechanics and get you back to your weekly mileage without the rebuild-from-zero advice.
What it is
Understanding your runner's knee / it band pain.
Two different problems usually get bundled together under "runner's knee." Patellofemoral pain (PFP) is the dull, diffuse ache around or under the kneecap — worse going downstairs, worse after long runs. IT band syndrome is sharper, more lateral, often hitting at the same point in a run and then easing once you stop.
Both share a few common drivers — usually some combination of weekly mileage going up faster than the tissue can adapt, hip muscles that don't control rotation under fatigue, and a cadence that's a bit too slow for current load.
The fix is rarely "stop running." In fact, complete rest tends to detrain the system that needs to get stronger. The trick is finding the dose of running that keeps you fit while you build the missing pieces.
What to expect
Most runners are back to full training inside 4–6 weeks, often without losing race fitness in between. We almost never tell people to stop running entirely — usually it's a temporary cap on volume or pace while we build capacity.
Get a plan
Not sure if we're the right fit?
Send us a quick note about what's going on. A physiotherapist — not a receptionist — will read it and reply with what they'd recommend. No commitment to book.
Common questions
About runner's knee / it band pain.
Do I need to stop running completely?+
Almost never. Reducing the dose and changing some variables (cadence, terrain, surface) gets most people through without losing fitness. Complete rest usually delays return.
Are minimalist / maximalist shoes the answer?+
Shoes are a smaller factor than people think. Cadence, hip strength, and weekly load progression matter more. If shoes are part of the problem, we'll say so — but we don't sell shoes and we don't have a strong opinion to push.
What if I have a race in 6 weeks?+
We work backward from race day. Many of our patients hit their goal races even while rehabbing. Some don't — and we'll tell you honestly which category you're in by visit two.
Is foam rolling my IT band actually doing anything?+
Yes, but probably not what you think. The IT band itself is too thick to "release." What rolling does is desensitize the surrounding tissue temporarily — useful before a run, less useful as a fix. The fix is glute med strength.
I'm older / not competitive — is this still for me?+
Absolutely. Most of our runners aren't elite. They're 35–60-year-olds doing 30–60km a week who want to keep running for the next 20 years. That's exactly who this is for.
This page is for general information only and does not constitute medical advice, diagnosis, or treatment. Individual presentations vary — assessment findings and treatment plans differ from person to person. If you are experiencing severe symptoms, neurological changes (numbness, weakness, bowel or bladder changes), or a significant trauma, contact your physician or emergency services. Physiotherapy at Medstar Sport Physio & Health is provided by physiotherapists registered with the College of Physical Therapists of British Columbia (CPTBC).