ITB Pain and Pronation: How Foot Mechanics Affect Knees

The Link Between Rolling Feet and ITB Tension

When a foot pronates (rolls inward) while walking or running, it causes the tibia and lower leg to internally rotate. As the knee rotates inwards with every step, it pulls on the iliotibial band running along the outside of the thigh. Over time, this repetitive twisting increases tension across the ITB, often leading to irritation, discomfort, or friction near the knee joint.

Addressing the Root Cause from the Ground Up

Managing ITB discomfort isn't just about stretching the outer thigh; it requires looking at your overall foot alignment. Supporting the arch prevents the foot from collapsing inward too far, which helps keep the knee properly aligned during movement. Podiatrist-designed orthotic insoles can help stabilise your foot posture, reducing unwanted internal rotation and easing unnecessary pull on the IT band.

Key Signs Foot Pronation Is Affecting Your ITB

• A noticeable inward collapse of the foot arch during walking or running.
• Knees twisting or turning inward during weight-bearing movement.
• Aching or sharp tension along the outer thigh and side of the knee joint.
• Increased discomfort when walking on hard surfaces or running long distances.

This article is for general educational purposes only and does not replace professional medical advice. If you suffer from persistent knee or joint pain, consult a qualified podiatrist or healthcare professional for an accurate assessment and personalised care plan.