How can I prevent IT band syndrome, or stop it coming back?

Plan your training load

• Increase weekly distance or time gradually, and avoid big jumps when a race date is approaching
• Change only one thing at a time: distance, speed, hills or surface
• Build in easier weeks every few weeks
• Limit long descents until the knee is used to them
• Introduce new shoes gradually alongside your old pair

Keep the hips strong

Hip abductor and glute strength helps control the thigh and knee, especially late in a run when fatigue sets in. Two short sessions a week of side-lying leg raises, side planks, single-leg squats, step-downs and banded walks, progressed over time, are a sensible routine for runners and cyclists.

Routes, tracks and bikes

On a running track, change direction regularly. On cambered roads, run out and back on the same side, or switch sides, so one leg is not always on the lower edge. Many Doha runners use the same loop every day, so varying the route helps. Cyclists should check saddle height, saddle position and cleat alignment; a professional bike fit is worth considering if symptoms appear after long rides.

Respond early

If outer knee pain starts at a set distance, stop that run and walk home rather than pushing through. Take a few days of reduced or alternative training, then return with shorter, flatter runs. Foam rolling may feel good but is not a substitute for load management and strength. If pain keeps recurring despite these steps, see Dr. Gelber at Aman Hospital in Doha to check the diagnosis and your mechanics.