The Iliotibial Band Syndrome Program is a structured, evidence-based rehab and performance plan designed to address the true drivers of lateral knee pain in runners — not just symptoms. This program focuses on improving hip and knee mechanics, increasing single-leg load tolerance, and restoring running-specific strength and control to safely return athletes to pain-free mileage. Rather than stretching the IT band itself, the program targets gluteal strength, pelvic stability, femoral control, and progressive impact tolerance, which are the primary contributors to ITBS. Athletes will progress through controlled strength, isometric loading, dynamic stability, and return-to-run progressions that build tissue capacity while reducing lateral knee stress. This program is built for runners experiencing pain during or after runs, especially with downhill running, longer mileage, or speed work. It is appropriate for beginner through advanced runners and integrates seamlessly alongside ongoing run training. Program Goals - Reduce lateral knee pain and inflammation - Improve hip strength and single-leg control - Optimize lower-extremity mechanics during running - Increase tolerance to mileage, hills, and speed work - Prevent recurrence of ITBS through capacity-based training Who This Program Is For - Runners with lateral knee pain diagnosed as ITBS - Athletes with pain that worsens after a few miles or on downhills - Runners returning from flare-ups or chronic IT band issues - Athletes looking to continue running while rehabbing safely