IT Band Syndrome (ITBS) is one of the most common injuries for runners, causing pain on the outside of the knee due to inflammation of the iliotibial band. The right footwear can play a significant role in alleviating pain and preventing further injury.

• Running with ITBS can be a challenge, but with the proper shoe, you can manage pain, enhance performance, and stay active.
• Factors such as cushioning, arch support, and stability are critical in choosing shoes for IT band syndrome.

In this guide, we’ll explore the 7 best running shoes specifically designed to help manage IT band syndrome, offering you comfort and support for a smoother running experience.

Reviews: 7 Best Running Shoes For It Band Syndrome

1. Brooks Adrenaline GTS 22 – Best Overall Running Shoes for IT Band Syndrome

The Brooks Adrenaline GTS 22 is a top pick for runners suffering from IT band syndrome due to its superior cushioning and support. Known for its “GuideRails” technology, this shoe offers extra stability that helps in reducing excessive knee motion— a key factor that exacerbates ITBS.

This technology works by gently guiding the foot into a neutral alignment, keeping your knees in proper position, which can be a game-changer for those suffering from ITBS.

Another feature that makes the Brooks Adrenaline GTS 22 a top contender is its cushioning. The DNA Loft cushioning in the midsole provides a soft yet responsive feel, helping to absorb shock with each stride.

This shock absorption is vital for reducing stress on the IT band, which can be aggravated by high-impact activities like running. In addition to support, the shoe’s breathable upper ensures comfort during long-distance runs.

Pros:

• Excellent support
• Soft, responsive cushioning
• Breathable upper
• GuideRails technology
• Durable construction
• Ideal for long runs
• Great for overpronators

Cons:

• Slightly heavy
• Not ideal for speed work
• May be too firm for some

2. Asics Gel-Kayano 29 – Best for Overpronation

The Asics Gel-Kayano 29 is another excellent choice for runners with IT band syndrome, especially those who overpronate. Overpronation is when the foot rolls excessively inward during running, which places extra stress on the knees and IT band.

The Gel-Kayano 29 addresses this issue with its Dynamic DuoMax Support System, which provides enhanced support on the inner side of the shoe to prevent your foot from rolling inward.

In addition to its superior support, the Gel-Kayano 29 features a rearfoot and forefoot Gel cushioning system, which absorbs shock during impact and offers smooth transitions from heel to toe.

This helps in reducing the repetitive stress that can lead to ITBS. The shoes also offer a secure, snug fit, which prevents unnecessary movement of the foot, ensuring that each stride is as efficient as possible.

Pros:

• Dynamic DuoMax support
• Gel cushioning
• Shock absorption
• Ideal for overpronators
• Snug fit
• Breathable upper
• Durable outsole

Cons:

• Higher price
• May feel too stiff
• Less lightweight

3. Hoka One One Bondi 8 – Best Cushioned Running Shoes for IT Band Syndrome

The Hoka One One Bondi 8 is an exceptional running shoe for those with IT band syndrome, thanks to its maximalist cushioning.

Known for offering one of the softest rides in the running shoe market, the Bondi 8 features a full EVA midsole that provides extensive cushioning and impact absorption, which is crucial for reducing ITBS flare-ups. Its plush cushioning reduces the strain on the knee and IT band, allowing for a more comfortable running experience.

In addition to its plush ride, the Bondi 8 is designed with a Meta-Rocker geometry that facilitates a smooth, efficient stride. This design helps propel you forward with less effort, reducing the likelihood of overstretching or straining the IT band during each run. Combined with a breathable, engineered mesh upper, the shoe ensures comfort during long runs.

Pros:

• Maximal cushioning
• Soft, plush feel
• Smooth ride
• Meta-Rocker geometry
• Breathable upper
• Ideal for long-distance
• Excellent shock absorption

Cons:

• Heavy for some
• High stack height
• Bulky look

4. New Balance 1080v12 – Best for Comfort and Support

The New Balance 1080v12 offers a balance of comfort and support, making it an excellent option for runners with IT band syndrome.

Featuring Fresh Foam X cushioning, this shoe provides a soft, responsive feel underfoot while still maintaining enough structure to prevent foot rolling. The cushioning helps alleviate impact, providing relief from the knee pain associated with IT band issues.

Additionally, the shoe’s upper is designed with a stretchy, bootie construction that hugs the foot for a secure fit, ensuring minimal movement and reducing the risk of additional strain on the IT band.

The engineered mesh material offers breathability, which helps keep your feet cool even during extended runs. The 1080v12 is also known for its durability, ensuring it can withstand high-mileage training.

Pros:

• Fresh Foam X cushioning
• Secure, snug fit
• Excellent shock absorption
• Durable
• Stretchy bootie construction
• Breathable upper
• Soft yet responsive

Cons:

• Slightly bulky
• Expensive
• Narrow for some

5. Saucony Guide 16 – Best for Stability and Pain Relief

The Saucony Guide 16 is designed with stability in mind, making it a great choice for runners dealing with IT band syndrome.

With its PWRRUN cushioning and a stable midsole, this shoe ensures that your foot stays properly aligned throughout your run, reducing the risk of overpronation.

This helps to relieve the strain on the IT band, which is particularly important for runners suffering from knee pain.The Guide 16 also incorporates a lightweight design that doesn’t compromise on support.

The shoe’s upper is made from engineered mesh, ensuring breathability while keeping your foot secure and comfortable. The responsive cushioning helps in delivering a smooth transition from heel to toe, further minimizing any impact that could worsen ITBS symptoms.

Pros:

• PWRRUN cushioning
• Lightweight yet supportive
• Breathable mesh upper
• Ideal for stability
• Great for long runs
• Responsive cushioning
• Well-cushioned heel

Cons:

• Less plush cushioning
• Might feel tight
• Not as flexible

6. Nike Air Zoom Structure 25 – Best for Lateral Support

The Nike Air Zoom Structure 25 offers a high level of lateral support, which is essential for runners suffering from IT band syndrome. This shoe is specifically designed to help with overpronation, reducing the inward rolling of the foot that can put extra strain on the IT band.

With Zoom Air cushioning in the forefoot and heel, it provides both comfort and responsiveness, allowing for a more stable run.Another key feature is the shoe’s lightweight mesh upper, which ensures breathability while providing a snug fit.

The Air Zoom Structure 25’s midsole is designed to offer responsive cushioning while maintaining the necessary support to reduce ITBS pain. If you need a shoe that combines stability and comfort, this one is a strong contender.

Pros:

• Excellent lateral support
• Zoom Air cushioning
• Breathable mesh upper
• Responsive feel
• Great for overpronators
• Secure fit
• Lightweight

Cons:

• Narrow fit
• Stiff sole
• Can feel rigid

7. Altra Paradigm 6 – Best for Foot Alignment

The Altra Paradigm 6 stands out for its foot alignment technology, which can be a game-changer for those suffering from IT band syndrome.

The shoe features a Zero Drop platform, which ensures that the forefoot and heel are at the same level, promoting a natural running form and reducing the strain on the IT band. This design encourages a more neutral stride, which helps in avoiding knee pain.

With a plush and cushioned midsole, the Paradigm 6 provides ample support while minimizing impact on the knees and hips. The shoe’s foot-shaped toe box allows your toes to spread naturally, promoting better overall alignment. For runners with IT band syndrome looking for a comfortable and supportive shoe, the Altra Paradigm 6 is a great choice.

Pros:

• Zero Drop platform
• Plush cushioning
• Foot-shaped toe box
• Natural foot alignment
• Excellent for neutral runners
• Reduces knee pain
• Breathable upper

Cons:

• Bulkier design
• Less responsive
• May feel too soft

We have discuss shoes designed for overpronation, supination, and neutral runners, all of which help in reducing strain on the iliotibial band to  providing a comprehensive resource to help you make the best choice for your needs.

Best Running Shoes For It Band Syndrome FAQs

1. What is IT Band Syndrome and how can shoes help? IT Band Syndrome is caused by irritation of the iliotibial band, which runs along the outside of the leg. Running shoes with proper cushioning, support, and stability can help minimize the strain on this band.
2. Are cushioned shoes better for ITBS? Yes, cushioned shoes help reduce impact, which can ease the stress on the IT band. They are especially beneficial for long-distance runners.
3. What features should I look for in running shoes for IT Band Syndrome? Look for shoes with ample cushioning, stability features, and proper arch support. These elements help reduce knee motion and protect the IT band.
4. Can the wrong shoes cause IT Band Syndrome? Yes, improper footwear can contribute to improper alignment and movement, which can worsen ITBS. Shoes that promote neutral foot movement are recommended.
5. Are there shoes designed for overpronators with ITBS? Yes, shoes like the Asics Gel-Kayano 29 offer support for overpronation, which helps reduce strain on the IT band.
6. What is the best shoe for cushioning and support for ITBS? Shoes like the Hoka One One Bondi 8 are ideal due to their maximal cushioning and support.
7. How do I choose the best shoes for ITBS? Focus on cushioning, support, and stability. Shoes that help align the foot and reduce unnecessary movement will alleviate ITBS symptoms.

Conclusion

Choosing the right running shoe for IT Band Syndrome is crucial for preventing pain and injury. The shoes we’ve covered in this guide, such as the Brooks Adrenaline GTS 22 and the Asics Gel-Kayano 29, offer a variety of features to help support your knees and reduce strain on the iliotibial band.

• Whether you’re a neutral runner, overpronator, or suffer from foot misalignment, there is a shoe on this list that will help you manage ITBS effectively.
• Don’t compromise on comfort—invest in a quality pair of running shoes that will support your journey to recovery and performance.

If you’re ready to take the next step in managing your IT Band Syndrome, explore the shoes listed here and find the best fit for your needs. Happy running