The Iliotibial (IT) band lies along the outside of the thigh from the hip to the knee. When you run, your knee flexes and extends, which causes the IT band to rub on the side of the femur. This can cause irritation if you take up your mileage too quickly, especially if you’re doing a lot of track work or downhill running.
Runners who develop ITBS may over pronate, have a leg-length discrepancy, or suffer from weak hip abductor and gluteal muscles.
If your hip motion is not well controlled, then your IT band gets stretched with your running stride, and that can irritate
Strengthening of Gluteal muscle
Vastus Medialis Strengthening
Prevent a Relapse:
IT band issues often get better if you can learn to shorten your stride so that your weight centres on the front of the heel or the midfoot as you land.