If you’ve been diagnosed with It Band Syndrome, chances are you’re looking for the best shoes for it band syndrome.
But what are the best shoes for IT band syndrome? That’s a good question!
The answer depends on several factors. First, do you want to wear minimalist or traditional footwear? If you want to be barefoot, then obviously that’s an option! But if you want something more substantial, there are still plenty of options out there for people with IT band issues.
We’ve compiled some of our favorite shoe brands and styles here—these are shoes that don’t just look good but also have extra support specifically built in to help keep your legs moving freely while still offering the comfort and protection you need.
Best Shoes For It Band Syndrome
5 Best Running Shoes For IT Band Syndrome
1. Brooks Adrenaline GTS 21 – Best Overall
Brooks Adrenaline GTS 21
- The Brooks Adrenaline GTS 21 running shoes have an updated mesh upper with 3D print for added structure and support. The holistic GuideRails support system also helps protect the knees by keeping excess movement in check.
- Predecessor: Adrenaline GTS 20.
- Support Type: Overpronation/Stability.
The GTS 21 is a phenomenal shoe for knee support, as it’s perfect for those with flat to medium arches and those who overpronate.
An amazing feature of this shoe is the GuideRails Holistic Support system which stabilizes the heel and foot, locking you in and preventing overpronation, which is a major cause of knee pain for runners dealing with IT band syndrome.
I love that the Brooks Adrenaline offers proper alignment, with the midsole and arch taking the excess shock impact What’s more, the upper is mesh and breathable, which prevents irritation.
I do think the heel-to-toe drop may be too high for certain runners. The shoe is also too narrow, so consider going up half a size, and this may just be the perfect shoe for you and your IT pain.
What I Like…
- Stability
- Prevents overpronation
- Proper alignment
- Breathable
What I Don’t Like…
- High heel-to-toe drop
- Too narrow (size up a half size)
2. ASICS GT-2000 9 – Best For Comfort
ASICS GT-2000 9
- Rearfoot and Forefoot GEL Technology Cushioning System – Attenuates shock during impact and toe-off phases, and allows movement in multiple planes as the foot transitions through the gait cycle.
- FlyteFoam Midsole Technology – Our FlyteFoam technology provides exceptional bounce back and responsiveness no matter the distance, utilizing organic super fibers to help reduce packing out that traditionally happens with softer, low density foams.
- DuoMax Support System – A dual density midsole system positioned to enhance support and stability, positioned sport specifically.
Alright, let’s be real for a moment! IT band syndrome can be really painful, and I don’t know about you, but I desire the most comfortable shoe when I am recovering from this awful condition.
Luckily for -all of us- the Asics GT-2000 9 is extremely comfortable, but like the Brooks, is also made for overpronation and is delightfully lightweight so it won’t weigh you down.
It has a lower heel-to-toe drop, which some runners actually prefer as it takes extra pressure off the toes, which can go a long way in relieving pain. For shock absorption, the FlyteFoam Lyte midsole with SpevaFoam coupled with GEL cushioning in the forefoot and rearfoot offers plenty of impact-absorbing properties.
To top it all off, I really appreciate the traditional lace-up closure which provides a snug fit, ensuring your foot is perfectly aligned. This reduces the chances of placing pressure on the IT band.
What I Like…
- Optimal comfort
- Prevents overpronation
- Proper alignment
- Breathable & lightweight
What I Don’t Like…
- Lower heel-to-toe drop
- The tongue may be too thick for some
3. New Balance Fresh Foam 860V11 – Best For Heel Support
If you tend to overpronate AND consider yourself a heel striker, I guarantee you’ll appreciate the New Balance Fresh Foam 860V11 as it provides amazing support at the heel.
The heel collar offers a comfortable fit and holds the heel firmly in place. I find this reduces the chances of heel slippage, which could lead to misalignment and cause more unwanted pain on the IT band.
I adore the FreshFoam in the midsole, which gives a super soft, and cushioned ride, as well as the neutral post of the shoe- which, again, prevents any unwarranted movements/ pressure on the leg.
I do think the mesh upper is slightly stiffer than usual, but it offers that great locked-in feel to complement the amazing stability of the shoe.
What I Like…
- Heel support
- Fresh foam midsole
- Durable
- Great overall stability
What I Don’t Like…
- Too stiff for some
- It may be too narrow in the toe box
4. Mizuno Wave Inspire 17 – Best Lightweight Shoe
Mizuno Wave Inspire 17
- Enerzy Foam: Mizuno Enerzy Foam is more responsive and has more springy qualities compared to former Running EVA technologies – U4ic and U4icX.
- U4ic Midsole: Delivers optimal shock reduction, durability, and a superior ride. Innovatively light, well cushioned, responsive, and resilient.
- X10 Outsole: Durable carbon rubber that allows for longer wear.
Are you looking for something that will give you structure and stability without weighing you down? Well, you’re in luck, because thanks in part to the Mizuno’s U4ic Midsole, the material of the Mizuno Wave Inspire 17 is made to be unusually light without sacrificing shock absorption, comfort, and durability! Now, I can get behind that!
I really admire the featured “wave technology” of the Mizuno- which is designed to prevent overpronation and provide thorough support. The mesh upper is breathable, but snug and the lace-up closer I so desire provides all-important support and sturdiness.
If you’re looking for that perfect shoe that has ample shock absorption, comfort, AND durability all in one, I think the Mizuno Wave is a great choice, especially due in part to the support and sturdiness which is super beneficial for IT band recovery.
What I Like…
- Lightweight
- Comfortable
- Supportive
- Durable
What I Don’t Like…
- The midsole might be too stiff for some
- They don’t look great
5. ON Cloudstratus – Best Daily Trainer
The first thing I noticed about this shoe, was how sleek and striking it was, but you’ll also find that it has some amazing features packed in, particularly for medium to long runs, which is why I recommend the Cloudstratus as a daily trainer.
This model provides great cushion and stability. Another impressive feature is the midsole, made of helion foam that absorbs impact without sacrificing flexibility.
I love that the Cloudstratus is surprisingly effective at reducing shock and taking pressure off the feet while still remaining light. Lastly, I appreciate the asymmetrical upper that reduces pressure points and the pleasant 8mm heel-to-toe drop.
What I Like…
- Comfortable
- Great stability
- Flexible
- Lightweight
What I Don’t Like…
- Too heavy for some
- Strange design
How To Choose The Best Shoes For IT Band Syndrome
Fit
Pay attention to your shoes offering 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 feet cannot move freely and the toes are restricted, it can lead to more pain in your feet, legs, and knees.
Comfort
No one wants an uncomfortable shoe, but it’s especially important to make sure you have enough cushioning and support when you are dealing with IT band syndrome! Be sure to make sure the fit is correct and nothing is irritating you so you can assure a smooth ride and get back out there!
Stability & Support
It’s crucial to choose shoes that offer you stability and support, or you could end up stressing out your knee, which results in more pain and discomfort while running.
