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

This week, I treated someone who’s been living with fibromyalgia for several years. When he came in, he told me his muscles felt tight and sore, and that even gentle touch could feel overwhelming at times. “It’s like my whole body’s on alert,” he said.

With fibromyalgia, I’ve learned it’s essential to start with less pressure and only increase it gradually as the body begins to trust the touch. Pushing too hard too soon can make the muscles tense up even more. So, I began the session with slow, light movements — just enough to calm his nervous system and encourage blood flow.

As his breathing slowed and his body softened, I was able to gently increase the pressure in certain areas that were holding onto tension. Each step was guided by his feedback and how his body responded in the moment.

When the session finished, he mentioned that the pain had eased and his muscles felt more relaxed than they had in weeks.

Sports massage can be incredibly helpful for people with fibromyalgia — when done thoughtfully. Starting softly and building up pressure slowly allows the body to relax, reduces pain, and restores a sense of ease. For my client, that approach made all the difference.

If you’re living with fibromyalgia and would like some advice — or you’d like to book a session to see how sports massage could help you — please feel free to get in touch. I’d be happy to talk through your symptoms and find a treatment approach that works best for you.

Keep loose,
Dan

This past week, I worked with a female runner getting ready for her 10K. She’d been training hard, but her legs felt heavy and tight — especially through her hips and hamstrings. Instead of going with a standard pre-race massage, we combined sports massage therapy with dynamic assisted stretching to get her body primed to perform.

We started with a light, targeted massage to loosen up her legs and increase circulation — nothing too deep, just enough to wake up the muscles and release tension. From there, we moved straight into dynamic assisted stretching, using controlled, active movements to open up her hips, hamstrings, and calves.

By the end of the treatment she said she felt lighter, more mobile, and ready to compete. Her stride looked smoother on my treadmill and more relaxed. She left feeling confident and prepared for the run.

After the race, she told me she felt great the whole way through — no early fatigue, no cramping, just steady, strong legs.

The combo of pre-event massage and dynamic assisted stretching is great for runners: the massage activates and relaxes the muscles, and the stretching locks in mobility right before the event.

If you’ve got a big race or a heavy workout coming up, try it — your muscles will thank you.

And if you’d like some professional advice or want to see how this approach could work for you, don’t hesitate to reach out — I’m always happy to help and advise.

Keep loose,

Dan