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What is IT Band Syndrome and What You Can Do To Heal It


By Atalia Diquinzio - December 22, 2020

What is IT Band Syndrome and What You Can Do To Heal It.

Do you experience pain the knee that has slowly started and you don’t know why?
Do you avoid activities you used to love because of pain?
Do you feel like your knee just isn’t as mobile as it used to be?

You could be experiencing something called IT Band Syndrome. 

IT Band Syndrome: Knee Pain Symptoms & Treatments | HSS

Where is the IT Band?

The IT Band stands for the Iliotibial Tract or Band. It is a band of tissue that is a mix of muscle and tendon, it starts at the pelvis along, what is called the Iliac crest, and goes straight down the side of the leg and ends just below the knee at the Tibia. Its biggest job is abducting your leg (bringing it out to the side or stepping to the side). 


So what causes the pain?

Most commonly, the IT Band can get overused and start to cause problems that relate to the knee. Typically, if you are having knee pain with walking, pain when you bend your knee, tenderness when touching the side of your leg towards the knee; this is irritation, a strain, or overuse of the IT Band.


How do I get out of pain?

At Peak, we see a lot of people with tightness and tenderness in this area and it can be treated with a consistent regiment of stretching, soft tissue mobilization, and strengthening of surrounding structures. Deep tissue massage, cupping, and massage with a medical grade instrument (similar to Graston) can be very helpful in decreasing tightness that most commonly occurs from overuse.

A resolution of this commonly overlooked issue can range from a quick 4 weeks to 2-3 months depending on how consistent you are with your therapy and stretching. You also need to make sure you aren’t doing any of the activities that flare it up. Remember if it is an overuse cause you need to let it rest. 

If you feel like you are being affected by this stubborn IT Band, come in and let us help guide you down the road of recovery, don’t suffer over something that can easily be addressed.