The Illiotibial band (IT band) are the tissues that run along the outside of the thigh - from the top of the hip to just below the knee joint.
The IT band helps to stabilize the knee.
If you are feeling a sharp/burning pain on the outside of the knee or hip - this may be the problem.
The most common cause of IT Band pain comes from overtraining.
Many runners that are training for a race increase their mileage too quickly.
Remember the rule of thumb.
Only increase your mileage by 10% from one week to the next.
For instance, if you have been running 20 miles a week - and want to increase your mileage - you only want to add 2 miles to your total for the next week.
Usually 1 or 2 of these miles will be to your longest run of the week.
If you add more mileage than that, you may be setting yourself up to be injured.
Another overuse cause of IT Band pain is that you may not be allowing yourself rest time enough between hard workouts.
Whenever you do a speed workout or a longer run, you need to allow for 1 or 2 rest days before you do another hard workout.
Always listen to your body - usually it will tell you when it needs a rest day.
A rest day can be either an off day, a cross training day (walking, cycling, swimming, etc) or a day where you do a short and easy run.
To treat Illiotibial Band Syndrome you need to cut back on your mileage.
Also, avoiding major hills will also help, as hill running aggravates the IT band.
When you are finished running, you want to ice the area for 15 - 20 minutes.
If you don't have an ice pack, you can simply put ice into a washcloth or zip lock baggie.
Both of these work great.
Also, use ice several times during the day.
Icing is important for treating IT Band pain.
This will help with the inflammation.
Taking ibuprofen will also help with reducing the inflammation and also help with the pain.
Hip exercises and leg lifts will help with the pain and strengthen the area.
Keeping this area strong will also help prevent IT Band Syndrome from returning.
Having a massage will also help with the pain.
I also have a leg roller stick that I use after long runs.
You can use this for self massage.