How to Prevent IT Band Syndrome The following tips may help you prevent chronic IT band syndrome: If you are a runner, first review the Checklist for Running Overuse Injuries IT Band - Strengthening Exercises Strengthening the external hip rotators may also help reduce the risk of IT Band injuries. One simple way to do this is with the one-leg squat exercise. Perform these in front of a mirror and make sure your pelvis does not drop on one side during the reps. One-Leg Squat Exercise IT Band - Stretching Exercises Stretching the IT band may help prevent irritation from IT band tightness. Standing IT Band Stretch Advanced IT Band Stretch for IT Band Pain Crossover Squat Stretch Foam Roller Exercises to Stretch the IT Band Use the Right Shoes Replace Running Shoes Avoid Overtraining Cross Train Get Adequate Rest and Recovery Try Backwards Running to correct muscle imbalance and reduce pressure on the knees. Run on a soft, level surface or alternate directions on the road. IT Band Friction Syndrome doesn't have to be a chronic, debilitating problem. A little bit of prevention and careful diagnosis of the cause can lead to a complete and full recovery.