Written with contributions from Superfeet Wellness Experts and the Superfeet education team.
Like most of us, you probably don’t give your knees much thought. Until they hurt.
If you are an active person experiencing pain on the outside of your knees, the culprit might be Iliotibial Band Syndrome (IT Band Syndrome), a condition caused by repetitive bending at the knee. This condition afflicts the band of fibers that run from the top of your shin to the top of your hip. While painful, this condition is relatively easy to treat, so you don’t have to let it slow you down for long.
IT Band Syndrome Causes
Iliotibial (IT) band syndrome most often afflicts active people who participate in running, cycling, swimming, etc. In fact, any activity that requires repetitive knee bending can cause this condition, although it may most often be associated with distance runners. This condition occurs when the IT band of fibers becomes tight and irritates the knee, causing various unpleasant symptoms.
You are more likely to develop this problem if you fail to warm-up adequately and/or if you run frequently on uneven or hard surfaces. You may also have existing conditions that make you vulnerable to IT band syndrome, such as legs of differing length and weakness in your hips.
IT Band Syndrome Symptoms
You may be suffering from this condition if you notice pain while running or otherwise putting stress on the outside of your knee. When the tightened IT Band rubs against your knee, you may also feel a clicking sensation. You may also find that your knee is swollen, red and tender. Your buttocks can also become sensitive. The pain usually begins shortly after you begin the activity and continues for some time afterword. If you continue the activity that is irritating the IT fibers, the pain and other symptoms will simply become worse, sometimes unbearably so.
IT Band Syndrome Treatment
Your medical professional will need to evaluate you to try and determine exactly what is causing your tight iliotibial band. For relief, they may recommend the traditional PRICE treatment, meaning protection, rest, ice, compression and elevation as well as IT band syndrome specific exercises and stretches. Sometimes, the doctor may also prescribe anti-inflammatory drugs. If you develop IT band syndrome, you will be asked to at least temporarily refrain from the activity causing your pain.
How Insoles Can Help with IT Band Syndrome
One of the most effective, and overlooked, tools for managing IT band discomfort is a quality insole.
Because IT band syndrome is so closely tied to foot biomechanics, correcting how your foot strikes and rolls through each step may reduce the strain traveling up to your knee. Insoles that offer firm arch support help keep your foot properly aligned, preventing the inward collapse that pulls on the IT band and amplifies knee pain. A deep heel cup cradles the heel and stabilizes the entire foot, distributing impact forces more evenly so no single structure, including the IT band, bears too much load.
This is particularly important for runners logging high distances, where even minor misalignments compound into serious overuse injuries. Using insoles to prevent IT band syndrome from recurring is just as important as treating the acute pain, they help you maintain the structural support your body needs every time your foot hits the ground.
Which Insoles Help with IT Band Problems?
When selecting insoles for IT band syndrome, look for options that address the biomechanical issues contributing to the condition. The most effective insoles typically include:
Insoles with Arch Support
Proper arch support is crucial for IT band relief. Insoles that support the medial (inner) arch help prevent overpronation, which is a common cause of IT band friction. Look for medium to high arch support depending on your foot type.
Cushioned Heel Insoles
Insoles with carbon fiber heel cushioning help absorb shock and reduce the impact forces that travel up through the leg to the IT band. This is especially important for runners and athletes.
Stability and Motion Control Insoles
For those with severe overpronation, structured insoles with motion control features help keep the foot in proper alignment throughout the gait cycle, reducing the rotational stress on the IT band.
Custom Orthotic Insoles
Custom-molded orthotics prescribed by a podiatrist offer the most personalized support. They're designed specifically for your foot structure and gait pattern, making them effective for chronic IT band issues.
Key Features to Look For:
- Deep heel cup for stability
- Firm arch support to control pronation
- Cushioning in high-impact areas
- Metatarsal support for proper weight distribution
- Durable materials that maintain support over time
As with many foot and lower leg injuries and ailments, prevention is key. The supportive, heel-cradling shape of Superfeet insoles can help disperse the impact your foot and body experiences with every step, minimizing the stress and strain that can lead to injury.
Which Superfeet insole is best for IT Band Syndrome?
To find the right Superfeet, start with your shoes. What type of shoes are you wearing? What you are doing in those shoes? We think you deserve to experience the I-never-knew-my-feet-could-feel-this-good benefits of the Superfeet shape in all your footwear.
See our recommendations for IT band symptoms below:
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