IT Band Syndrome and Running Form: How Your Stride Is Making It Worse

By Dr. Shari Miller, PT, DPT, OCS You might be doing everything right at the gym. But if your running stride has these patterns in it, the IT band will keep getting irritated every single time you go out. Your Form Is Part of the Story Most conversations about IT

Can You Keep Running with IT Band Syndrome? A DPT's Honest Answer

By Dr. Shari Miller, PT, DPT, OCS This is the question every runner with IT band pain is really asking. The answer is not what most people expect. The Question You Are Really Asking You are not just asking whether your knee can handle another few miles. You are asking

IT Band Pain at Mile 16: Why Marathon Runners Break Down and How to Prevent It

By Dr. Shari Miller, PT, DPT, OCS Everything felt okay and settled down after each run. And then mile 16 happened. The Runner Who Does Everything Right and Still Breaks Down You trained for months. You hit your long runs. You tapered properly. You showed up healthy on race morning.

IT Band Syndrome Exercises to Avoid (A Physical Therapist's Honest List)

By Dr. Shari Miller, PT, DPT, OCS The wrong exercises do not just waste your time. They can make your IT band worse and push your recovery back by weeks. You Are Doing Everything You Can Find Online. So Why Is It Not Getting Better? If your IT band is

Why Foam Rolling Your IT Band Doesn't Work (A Physical Therapist Explains)

By Dr. Shari Miller, PT, DPT, OCS If foam rolling your IT band helped, it would have worked by now. Here is why it has not and what your body actually needs. You Have Been Rolling. It Still Hurts. Here Is Why. You bought the foam roller. You watched the

New Runner Knee Pain: Why the Outside of Your Knee Hurts and How to Fix It

By Dr. Shari Miller, PT, DPT, OCS You started running. Your knee started hurting. Here is what is actually going on, and what to do about it. First, a Deep Breath You did something good. You laced up. You got out the door. You started moving your body in a

IT Band Pain During Half Marathon Training: A DPT's Modified Training Plan

By Dr. Shari Miller, PT, DPT, OCS You have put in the miles. The race is on the calendar. And now your knee is telling you something you do not want to hear. Can You Run a Half Marathon With IT Band Syndrome? Short answer: For most runners, yes. But

IT Band Syndrome in Runners: Why Rest Doesn't Work and What Actually Does

By Dr. Shari Miller, PT, DPT, OCS If your IT band keeps coming back no matter how much you rest, this is the article you've been looking for. You Rested. It Got a Little Better. Then It Came Back. You felt that familiar tightening on the outside of

Ankle Mobility for Better Squats: The Connection to Your Knee Pain

Tight ankles might be the real reason your knee hurts when squatting. Learn how ankle mobility directly affects your knee and what to do about it.

Why Kneeling Hurts and How to Actually Get It Back

Kneeling hurts and getting back up can feel worse. A DPT with 17 years of experience explains why, and what to do to actually rebuild the ability to kneel.

Getting In and Out of the Car With Knee Pain (and the Secret No One Told You)

Struggling with knee pain every time you get in or out of your car? A Doctor of Physical Therapy explains the mechanics and what your body actually needs.

You're Knee Isn't Ruining Your Life...But It Is Making You Hate Carrying Laundry On the Stairs

Does carrying a laundry basket make your knee ache? Here’s why loaded walking triggers knee pain and what your body is telling you about balance and strength.