How to Manage ITB Syndrome
Hi folks, hope you are all fit and training well. This week I am posting a blog about the debilitating pain caused by tightness in the ITB and its effect on the surrounding muscles.
Most of my clients have some degree of ITB syndrome, so I see and work with this issue all the time. It is a common condition that occurs when an athlete doesn’t take the area into consideration when stretching, pre and post event or even inactivity.
The Iliotibial band (IT Band) is a thick strip of connective tissue that runs down the outside of your thigh, from your hip to your shin. It helps keep your knee stable and supports movements like bending and straightening your hip, which is why it works hard whenever you walk, run, or jump.
Even though the IT band itself has limited elasticity, the muscles around it can easily get tight. Things like running on hard or uneven surfaces, suddenly increasing your training load, weak glutes, poor movement patterns, or spending a lot of time sitting can all make the Tensor Fascaie Latae (TFL) and the glute muscles tense up. When those muscles tighten, they pull on the IT band and create that familiar tight or irritated feeling along the outside of the leg or around the knee.
Sports massage can make a big difference here. By using techniques such as deep tissue work, myofascial release, trigger-point pressure, and cross-fiber friction, the therapist focuses on relaxing the TFL, glutes, and surrounding tissues rather than trying to “stretch” the IT band itself. These techniques help reduce muscle tension, improve circulation, break up adhesions, and restore smoother movement in the tissues. As a result, the IT band feels less tight, and the whole area functions more comfortably and efficiently.
If you think you might have ITB syndrome — maybe you’re noticing persistent pain along the outside of your knee or hip — it’s always a good idea to get some professional guidance. Feel free to give me a call or and I’ll be more than happy to advise you or help you figure out the best next steps.
Keep loose,
Dan