Iliotibial band syndrome is one overuse injury Josh Cox, U.S. 50k Record Holder, has sustained the most in his career. It’s a painful condition in which the ligament gets too tight and rubs against the thighbone. If you have it, you’ll feel pain between the hip and knees and it will get worse as you are physically active. Rest, pain relievers, anti-inflammatory pills and sometimes steroids are usually prescribed to treat the injury.