Best Running Shoes for IT Band Syndrome in 2021

Knee pain is one of the common problems with most active people. It could get worse for those who love running, especially the athletes. A majority of them suffer from knee pains each year. This pain hinders you from enjoying your daily sports activities and might even become worse with time if not treated correctly. There are causes and cures for such pains that this article is going to look at, but the main focus is on the best shoes for knee pain, also referred to as Iliotibial (IT) Band Syndrome.

This can happen due to various causes like overtraining, running many hills, and wrong running form, among others. These injuries are very frustrating as they can take up to months to go away. This is the reason different companies have designed shoes that will offer you support for any knee problem.

5 Best Running Shoes for IT Band Syndrome




My Rating


Asics Gel Kayano 26 Running Shoe


New Balance Fresh Foam

1080v9 Running Shoe


New Balance  M890 Neutral Running Shoe


ALTRA Men's Torin 4 Running Shoe


Saucony Hurricane Running Shoe

5 Best Running Shoes for IT Band Syndrome (Review)

These shoes have been selected with the runner's welfare in mind. They will help deal with the ITBS, which is a problem for most of them. Since one way of dealing with this condition is getting good running shoes, here is a review of such products.

Asics Gel Kayano 26 Running Shoe

It tops the list of 5 best running shoes. This upgraded version is lightweight to help with any knee problems. It offers you comfort through cushioning that help absorb shock as you run as well as other features like grip, fit, and durability. The shoe has an added outer sole to ensure it lasts you as long as possible. It has superb breathability feature and is ideal for over pronation and knee pain. The outsole traction offers the intended support on various surfaces.

New Balance Fresh Foam 1080v9 Running Shoe

This is another great choice on the list. It is one of the New Balance Fresh Foam Series. Its midsole offers you the required support coupled with comfort to eliminate knee pains.

New Balance Women's 1080v9 Fresh Foam Running Shoe
5 Reviews
New Balance Women's 1080v9 Fresh Foam Running Shoe
  • Ultra Heel and Bootie Construction
  • Engineered Mesh with No-Sew material application
  • Fresh Foam
  • 8 MM Drop

New Balance M890 Neutral Running Shoe

This pair offers all the below functionalities too, making it your best choice. It comes with one of a kind breathability and fit due to its great FantomFit design with a smooth upper construction to ensure no irritation occurrences. The REVlite midsole gives much needed cushioning. 

New Balance Men's M890v4 Neutral Light Running Shoe
733 Reviews
New Balance Men's M890v4 Neutral Light Running Shoe
  • Lightweight running shoe with one-piece FantomFit...
  • 8mm heel-to-toe drop

ALTRA Men's Torin 4 Running Shoe

Are you looking for a shoe that fits like a glove and yet comfortable? Look no more. The featherweight shoe provides cushioning for short or long run and feels like running on a plush carpet. It designs for ample room in the toe box for maximum comfort.

ALTRA Men's ALM1937F Torin 4 Road Running Shoe
921 Reviews
ALTRA Men's ALM1937F Torin 4 Road Running Shoe
  • Weight: 9.1 oz / 258 g
  • Insole: 5 mm Sculpted Footbed
  • Midsole: Quantic
  • Outsole: FootPod

Saucony Hurricane Running Shoe

This is the 16th edition of the Saucony Hurricane, which offers a combination of steadiness and protection. Those with knee pain have agreed with the stability offered by this shoe. It is also cushioned to help you go for long runs without any pain or injury. It is perfect for heavy runners and those who are out of shape due to inactivity. It has superb stability, lightweight rubber that offers protection, cushioning, and great ground contact. The reflective parts allow for a safe run. It comes with a Sauc-Fit Technology that enhances comfortability. 

Saucony Women's Hurricane 16 Running Shoe,Black/Blue/Pink,5 M US
311 Reviews
Saucony Women's Hurricane 16 Running Shoe,Black/Blue/Pink,5 M US
  • 2nd density post provides stability for...
  • Powergrid provides heel-to-toe cushioning
  • Reflective heel tpu provides greater visibility in...
  • Support frame locks down the heel throughout the...

If you are a long-distance runner, it is good to know that your shoes cushioning will wear out quite easily and you might be tempted to continue using them since they look good on the outside. This is a big mistake. The following will help you prevent any more ITBS recurrences:

  • Replace running shoes frequently to avoid wearing those with worn out inner cushioning
  • Always give your shoes time to rest so that the cushioning can get restored; it would be wise to have two pairs of running shoes.

Although shoes can offer you relief from ITBS, it is better to look out for other ways of helping you cope with or eliminate the pain entirely. Also, know what triggers the problem and avoid it at all costs.

What is iliotibial band syndrome

The iliotibial band (ITB) is usually a structure whose job is to provide leg stability whenever you take a step. It works with the hip muscles in a thigh's outward movement and also helps counter the movements within the knee joint. This band starts in the hip and ends just under the knee joint.

Repeated use of the ITB leads to stress, causing knee pain. You will also notice clicking sensations from the joint as ITB snaps across it. This pain is always experienced when the heel comes into contact with the ground; running slowly or downhill tends to make the symptoms worse.

ITBS will usually start as tightness while running but continues to a point where the pain is severe and unbearable. Although ITB continues to tighten when overstressed or injured from training, this is not the main problem. What causes the injury is how the ITB functions and the weakness around it.

The ITB is generally a weak structure and any weakness around it will lead to injury. Most runners have weak core muscles due to the fact that they don't do strength training or have never been in any sports with side-to-side movement.


Signs of IT Band Syndrome

If you are a runner, you will be able to distinguish ITBS by:


  • A swelling
  • A cracking feeling when stretching the knee
  • A feeling of burning, stinging and aching on the outer side of the knee that might migrate to the thigh. You will notice these discomforts especially, on your second half of the run.
  • Bending the knee at 45 degrees causes severe external knee pain

Criteria You Should Follow When Selecting the Best Running Shoes for ITBS

There are various things that you should always consider when buying running shoes. Since most runners experience knee pain, it is wise to look for shoes that will help alleviate this pain without slowing them down. Below are some of the features to look out for in running shoes:

Stability/ Support

Since it is common to have knee pains due to lack of motion control and lack of stability, it is good to choose shoes that will offer you the support you need while running. If your running shoes don't have any stability, you will end up stressing out your knee, which will result in pain and discomfort while running.


If you want to do away with pain, you might consider looking for a fit pair of shoes as they will reduce any pain, causing issues in the long run. Pay attention to small specifics like shoes that offer enough heel space, sufficient toe box room, and enough space for wide feet. Your toes should be able to move freely without being constricted.

If your foot cannot move freely and the toes are restricted from spreading, it could lead to painful issues in your feet, legs, and knees.

Motion control footwear is not the whole solution; you need to ensure your feet can still function naturally as they are supposed to.


No one wants to wear uncomfortable shoes! Each of these selected best shoes come with upper and underfoot comforts to ensure you get to enjoy your run.

Most of these shoes are made with DNA technology, Gel cushioning, and REVlite midsole for ultimate comfort.


Your running shoes should run their course without falling apart as this will cause you pain in the long-run. If they promise to offer you support, they should do just that and not start peeling off and tearing when you are on the run.

The above 5 shoes have passed the durability test to ensure they give you maximum performance.


Although this has nothing to do with knees, it is paramount that your running shoes have enough breathing space to avoid accumulating excess moisture, which might bring discomfort and other feet related problems.

There is no magical cure for knee pain and you should always know the root cause. This way, you will be able to come up with the best solution of minimizing or even eliminating the pain entirely. Although there are various causes of knee pain, this article is focusing on ITB syndrome which happens to be one of the causes.


These shoes have been tried and tested and found to offer support and help in managing the iliotibial band syndrome. Asics takes the lead on these best shoes. It comes with gel cushioning that will offer you the best shock absorption and maximum comfort as seen above. Its sole is also made to help you tackle any terrain and you can be assured that your knees will thank you later. The only drawback is the price, which is on the upper-side. However, always remember that cheap is expensive.

If you are an active person or an athlete suffering from ITBS, go ahead and get yourself a pair of these shoes as per your preference and choice.

Patricia Nolan

Patricia is an athletic trainer specializing in foot and sports injuries. She is an avid runner and an expert in choosing the proper footwear and shoes in the field of running and other sports.

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