How to avoid IT Band injuries

The IT Band is composed of a thick fibrous tissue which originates at the top of the iliac crest (the hip) and runs down the outside of the leg to attach to the lateral condyle of the tibia (the bottom portion of the knee joint) as well as the outside edge of the patella (knee cap).

The gluteus maximus and tensor fascia latae muscles attach to the IT Band at the hip and they help with the movements of extension, abduction and rotation in the hip joint as well as providing protection to the knee joint laterally.

Most people never have to think about their IT Bands but for those with a more active lifestyle which can include running, hockey, downhill skiing etc the IT Band has to be given some TLC to stop issues from developing.

The most common issue people face when the IT Band acts up is IT Band Syndrome (pain in the lateral side of the knee) but it can also lead to low back or hip pain.

To avoid IT Band issues from developing one should ease into returning to or increasing their workout loads. For example, if you’re more a fairweather runner who avoids running in the winter, when you pick it up again in the spring do so incrementally vs picking up where you left off in the fall. The same can be said for increasing one’s workload, it should be done gradually over time.

If you do happen to develop issues with your IT Band all is not lost though as there are many ways massage therapy can help to get you back to enjoying your workouts pain free.

Depending on how significantly the IT Band is being affected it may be as simple as doing some deep treatments to the muscles which affect the IT Band or if it’s more severe we may end up doing some fascial release to the IT Band around the knee to increase range of movement. In either event, we are sure to provide you with a stretching routine to ensure once the IT Band is functioning optimally, you can keep it that way.