Beat that injury: IT band syndrome

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Active recovery: When running, increase the width of your steps by a few centimetres to reduce the friction between the IT band and thighbone, says Reed Ferber, director of the Running Injury Clinic in Calgary, Canada.

Relapse prevention: Side planks strengthen the muscles on the outside of the hips.

Runner beware: Skip the hills. On inclines, the knee stays bent longer, which increases tension in the IT band, Ferber says. Also avoid running circles in the same direction on tracks and roads with high cambers (the slopes that allow water to run off).

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