Best Running Shoes for IT Band Syndrome in 2022

Are your hips and knees giving you trouble? Is it becoming challenging for you to exercise? Are you in search of the best running shoes for IT Band Syndrome? If so, I can promise you that you’ve come to the right page to find the product you’re looking for!

Running doesn’t come without some discomfort and pain. But, if you get intense discomfort in your hips, knees, or ankles, it’s time to take a break. IT Band Syndrome (ITBS) is one of the most common reasons for pain among runners. 

This pain prevents you from enjoying your daily routine and may worsen over time if not treated. One of the most common treatments for IT Band Syndrome is to wear the correct supportive and cushioned running shoes.

I’ve put up a list of the best running shoes for IT band syndrome in this post. After days of research and filtering, I’ve finally compiled a list that you count on.

Top 3 Favorite Picks:


Brooks Adrenaline GTS 21

ASICS GT-2000 10

New Balance Fresh Foam 860 v12


Best For

Best Overall

Most Comfortable

Maximum Stability



Top 7 Running Shoes For IT Band Syndrome:

1. Brooks Adrenaline GTS 22 – Best Overall

Brooks Adrenaline GTS 22 is an excellent shoe for knee support. It is the perfect shoe for those who overpronate or those who have flat to medium arches. 

I like how the midsole of GTS 22 now comes with 100% DNA LOFT. They’re cushioned enough to absorb significant impact without being too hefty or cumbersome.

The innovative engineered mesh upper provides lightweight and breathable support, preventing irritation. The top wraps around the foot for a comfortable and secure fit without adding extra weight.

One of the most impressive features is its Guide Rails support system. It keeps your heel and foot stable and protected without any excess movements. It helps with overpronation by holding your feet as steady as possible.

The 12mm heel-to-toe may be too high for some runners. These shoes are ideal for runners looking for a supportive shoe for IT band syndrome.


  • Stability
  • Prevents overpronation
  • Excellent cushioning
  • Guide Rails for support


  • Heel-to-toe drop

Similar Product: Brooks Glycerin 19 Running Shoes

2. Asics GT-2000 10 – Best for Comfort

Asics GT-2000 10 is incredibly comfortable shoes with lightweight stability and plush support. It is also made to counter overpronation and is lightweight, so it won’t weigh you down.

Despite its appearance, the heel-to-drop in Asics GT 2000 10 is 8mm. Many runners like it because it relieves pressure from the toes, which can help ease the pain. The new upper mesh is soft and smooth, and it wraps around your foot for more support. This keeps your feet dry and blister-free during long runs. 

The new FlyteFoam Propel foam is integrated into the midsole to provide lightweight cushioning. This increases impact absorption and responsiveness, resulting in a smooth ride.

Furthermore, it comes with GEL Technology cushioning to provide extra support. The gel cushioning absorbs shock during take-offs and landings, enabling smooth transitions.

Another notable upgrade is the LITETRUSS technology, which helps mitigate excessive overpronation. It helps by keeping your feet from rolling inward, enabling a smooth toe-off with every stride.

The GT-2000 10 is good for distance runners looking for a reliable training shoe for IT band syndrome.


  • Quality underfoot protection
  • Lighter on-foot feel
  • Reliable Stability
  • Durable Outsole


  • Overly padded tongue for some

Similar Product: ASICS Gel-Excite 9 Running Shoes

3. New Balance Fresh Foam 860 v12 – Best for Maximum Stability

If you strike your heels and tend to overpronate, I’m sure you’ll like the New Balance Fresh Foam 860V11. It is a great stability training shoe with plenty of cushioning and protection. It comes with a 10mm heel-to-toe drop.

The upper mesh features strategic embroidery for added support. It’s breathable and wraps around your foot, with ample room for people of all sizes.

It also features a two-layer Fresh Foam midsole made up of Fresh Foam X and FuelCell. It provides a smooth and cushioned feel to the shoe while being firm enough to provide stability. This medial post helps with excessive overpronation by providing stability in each stride.

The outsole is grippy and can perform well on normal trails. It provides good protection by covering the entire sole except for the required flex grooves.

But this isn’t a shoe I’d wear for speed; it’s a bit heavy and big. The New Balance Fresh Foam 860 v12 is a steady and dependable trainer.


  • Snug, supportive fit
  • Soft Fresh Foam cushioning
  • Built to last
  • Great overall stability


  • Heavier daily trainer

Similar Product: New Balance Fresh Foam X 1080 V12 Running Shoe

4. Asics Gel-Kayano 28 – Best for Overpronators

The Gel-Kayano 28 from Asics is perfect for runners who overpronate or have medium arches. For overpronators, it provides max cushioning and stability on the run.

You get a new high-energy FlyteFoam Blast cushioning in the midsole in this new edition. This lightweight midsole improves comfort, stability, and responsiveness.

The Gel-Kayano 28 from Asics is perfect for runners who overpronate or have medium arches. For overpronators, it provides max cushioning and stability on the run.

You get a new high-energy FlyteFoam Blast cushioning in the midsole in this new edition. This lightweight midsole improves comfort, stability, and responsiveness.

It comes with a GEL Cushioning in the rear and forefoot to improve shock absorption. This cushioning provides lasting support by reducing the shock during landing and toe-off.

The DYNAMIC DUOMAX Support System in the new Kayano 28 helps with overpronation. It is a dual-density arch support system placed in the medial to offer more support to the arch. In my opinion, it makes the heel-to-toe transition much smoother.

The new light and breathable upper mesh provide even more comfort and airflow to keep feet cool.

The Kayano 28 is perfect for runners looking for durable and comfortable shoes. It’s robust enough to handle long mileage runs and regular training while delivering all the comfort and support you need.


  • Durable
  • Good cushioning
  • Good shock absorption
  • Responsive and flexible


  • Expensive

Similar Product: ASICS Gel-Nimbus 24 Running Shoes

5. Mizuno Wave Inspire 18 – Best Lightweight Shoe

Are you looking for shoes with stability without making you feel weighed down? You’re in luck since the Mizuno Wave Inspire 18 is innovatively light, thanks to U4ic Midsole. The material is incredibly lightweight while providing excellent shock absorption, comfort, and durability!

It comes with ENERZY foam in the heel wedge for excellent cushioning and high energy return. It provides a smoother and more stable heel-to-toe transition.

It features a double fan-shaped Wave Plate technology famous for better stability. This plate distributes shock across the foot, providing stability needed for overpronating runners. It compresses and expands during the gait cycle to keep your feet moving smoothly.

The engineered upper mesh is breathable and snug-fit to provide comfort and support.

Mizuno Wave Inspire 18 is a great pick if you want a shoe with shock absorption, comfort, and durability. It is suitable for IT band recovery due to its comfortable support and stability.


  • Stability
  • Breathable
  • Quick Transition
  • Lightweight


  • Midsole is a bit stiff

Similar Product: Mizuno Wave Rider 25 Running Shoes

6. Saucony Guide 15 -Best Daily Trainer

The new Saucony Guide 15 provides comfort and stability to reduce strain on your knees.

Shop for Women

The new Saucony Guide 15 provides comfort and stability to reduce strain on your knees.

It comes with new PWRRUN midsole foam that is softer and lighter than before. It gives you better shock absorption and a smoother heel-to-toe transition.

Saucony has also increased the shoe’s stack height for added comfort and efficiency. They have also craved out the midsole, creating a deeper footbed to offer a more supportive fit.

The New HOLLOW-TECH guidance provides the necessary underfoot support you need. It provides support in a lightweight and minimalistic way without limiting your stride.

The upper mesh is lightweight and breathable. The unique FORMFIT design wraps around the feet comfortably. At the same time, the PWRRUN+ insole adds an extra comfort layer closer to your foot and better shock absorption. 

Overall, Saucony Guide 15 is a well-cushioned and protective daily trainer without adding weights. It is best for runners with mild to moderate overpronation who need stability shoes with soft cushioning.


  • Soft Cushioning
  • Stable Ride
  • Secure and Comfortable Upper
  • Smooth transition


  • Average Energy Return
  • Not Super Plush

Similar Product: Saucony Hurricane 23 Running Shoes

7. HOKA ONE ONE Arahi 6 – Best for Long Runs

The HOKA’s One One Arahi 6 is popular among runners because of its stability and cushioning. It features a soft EVA foam bed with J-Frame technology for support. 

It helps with overpronation or low arches without adding needless stiffness or weight. Due to this, it allows runners a smooth and comfortable ride.

Although you will enjoy Arahi’s smooth, comfortable ride, the midsole lacks energy return. But, an early-stage Meta-Rocker allows for a smooth transition and forefoot support.

The engineered upper mesh is lightweight and breathable. The new padding on the tongue is soft and adds to the general comfort of Arahi’s upper.

Overall, the HOKA Arahi 6 is a great stability shoe for runners who enjoy firm cushioning. It’s a perfect shoe for recovery runs and, if you love the fit, then longer runs as well.


  • Lightweight
  • Balanced Cushioning
  • Very comfortable
  • Built for long runs


  • Energy return is average
  • Not the most flexible shoes

Similar Product: HOKA ONE ONE Bondi 7 Running Shoe

How To Choose Best Running Shoes For IT Band Syndrome?

1. Comfort & Fit:

Comfort and fit go hand in hand. Running shoes would feel comfortable if you have the correct fit. The best running shoes for IT Band Syndrome are the ones that don’t affect your natural movement.

It should have a comfortable and snug fit when you run, without slipping or sliding in the heel or midfoot. You would want a thumb’s width of space between your toes and the end of the shoes for proper fit.

Running shoes should feel good as soon as you put them on, with no need for a break-in time. You might feel more pain if your feet can’t move freely and restrain your toes.

2. Cushioning:

When you run on uneven or rough surfaces, you may experience some shocks frequently. Shoes with good cushioning provide a super-soft ride and a smooth transition. The multiple layers of foam absorb the impact shock, and you hardly feel any shock. 

Hence, well-cushioned shoes can aid you in your recovery run or make your long run comfortable. So, if you have IT Band Syndrome, then make sure to have excellent foot cushioning.

3. Stability & Support:

Your stride should have enough stability and support for a smooth running experience. You risk straining your knee without it, resulting in more discomfort and pain. 

Hence, stability shoes help you remove strain from your knees and hips.

4. Traction:

A good grip is another thing to keep in mind while choosing your running shoes. It gives you a firm grip whether you are running on wet pavement or trail. It reduces excessive foot movement while providing enough surface contact to improve responsiveness.

In Conclusion:

IT Band Running Syndrome can prevent you from participating in any running activities. If you suffer from IT band syndrome, a nice pair of running shoes might help you go back on the trails and do what you like. 

A fitting and comfortable shoes such as Brooks Adrenaline GTS 22 might benefit you. 

Ultimately, you will need to find shoes that will help you in the running without foot-strike, provide adequate cushioning, and improve shock absorption.

Note: This information is not meant to replace medical advice. If you or someone you know is in pain, it’s always better to get professional assistance from an expert.

Frequently Asked Questions (FAQs):

What are the causes of IT Band Syndrome?

IT band syndrome is caused by a tight IT band. Usually, the IT band glides smoothly over your knee over a fluid-filled sac called a bursa. If your IT Band is too tight, it causes friction, swelling, and pain while moving your knee.

Some of the common causes of IT Band Syndrome in runners:

  • running on uneven surfaces
  • rolling the foot while running
  • a difference in leg length
  • poor running form
  • running on a track or uphill
  • naturally tight or wide IT band
  • weakness in the hips
  • flat foot or pronation when running
  • not stretching enough

What are the symptoms of IT Band Syndrome?

Pain on the outer side of your knee, directly above the joint, is the most common symptom. At first, the discomfort may ease when you warm up. But as time passes, you may realize that it grows worse when you work out.

Some of the other common symptoms of IT Band Syndrome:

  • Pain, discomfort, and burning on the outside of your knee
  • Hearing a pop, click, or crack on the outside of your knee
  • Pain up and down your leg
  • Redness and warmth on the outside of your knee.

Can Running Barefoot Help Relieve IT Band Syndrome?

According to this study, runners with ITBS may benefit from going barefoot or in barefoot-like running shoes instead of cushioned running shoes. Running barefoot stabilizes the knee, making it an effective treatment for the outer knee discomfort.

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