Hi and welcome to HCM. I understand how it can be very challenging to pursue running with so much pain. The pain you have is due to a condition called, Iliotibial Band Syndrome (ITBS), it is the most common overuse injuries among runners. It occurs when the iliotibial band, the ligament that runs down the outside of the thigh from the hip to the shin, is tight or inflamed. The IT band attaches to the knee and helps stabilize and move the joint. When the IT band isn t working properly, movement of the knee (and, therefore, running) becomes painful. IT band pain can be severe enough to completely sideline a runner for weeks, or even longer. Here is a list of Do s and Dont s that will surely help you! Do s: 1. The best way to get rid of it for good is to rest immediately. That means fewer miles, or no running at all. In the majority of runners, resting immediately will prevent pain from returning. If you don t give yourself a break from running, ITBS can become chronic. 2. While you re backing off on your mileage, you can cross-train. Swimming, pool running, cycling, and rowing are all fine. Stair-climbing is not, because it is too much like running 3. When running on a track, change directions repeatedly and always do icing for minimum of 10 min to help reduce inflammation. 4. Make sure your shoes aren t worn along the outside of the sole. If they are, replace them. 5. Walk a quarter- to half-mile before you start your runs. 6. See a Physical therapist near you and get a few sessions of Ultrasonic therapy. Dont s : 1. Don t run on concrete surfaces. I hope this information is helpful to you. Take care and have a nice day :) Dr. Nidhi Sood (PT)