What is Iliotibial Band Syndrome?

Iliotibial Band Syndrome, also referred to as IT Band, is characterized by pain on the outer part of your knee above your joint. This pain can range from a temporary nagging feeling to a frequent occurrence that spreads to other parts of your leg.

IT Band shows up when you injure your knee due to repeated bending actions that occur while doing physical activities such as running, cycling, or even walking for long distances.

While there are various ways to treat IT, at Attune Massage Therapy, we help our clients manage and eliminate their IT pain through corrective exercise and our expertise in Myofascial Release Therapy.

Female runner with Iliotibial Band Syndrome.

What Are The Symptoms of an IT Band Injury?

The symptoms you experience can range depending on the extent of your injury. Here are some signs that indicate the presence of IT Band Syndrome.
Your knee is tender when touched.
You continue to feel pain after exercising.
Your knee is red and warm.
You have a clicking sensation in your knee.
You experience pain while doing activities that involve the outer part of your knee.

How Long Does It Take For IT Band to Heal?

The healing process for Iliotibial Band Syndrome ranges based on your condition. For some, it could take a few weeks, while for others, it might be a few months before you’re back to normal. On average, a typical case of IT Band can heal in around 6 weeks if you follow the recommended treatment.

How Do You Relieve Pain From IT Band?

There are various recommendations for healing IT Band. We suggest a mixture of corrective exercises and Myofascial Release Therapy, but there are additional options available depending on the severity of your condition and the medical professional you see.

Lifestyle Changes:

You want to start by implementing some life changes that will help ease your pain. Some lifestyle changes include:

Stopping activities that trigger the pain.
Replacing your sneakers regularly to maintain optimal support.
Allowing your body to rest between workouts.
Preparing your body correctly for exercise with a stretch, warm-up and cool down.

Temporary Relief:

Taking over the counter pain medications.
Wrapping your knee in ice in 10-15 minute increments.

Corrective Exercises:

We are strong proponents of using corrective exercises to treat IT Band Syndrome because we believe it is crucial if you want your pain to decrease. Corrective exercises are different than traditional exercises in that they are completed with the understanding of your body to address and improve movement conditions that will help you decrease your pain. Through the use of these exercises, you are strengthening your body and helping to both ease your symptoms and prevent them from occurring in the future. 

Myofascial Release Therapy:

At Attune Massage Therapy, we specialize in Myofascial Release Therapy to treat various conditions, including IT Band. Myofascial release is effective because it reduces pain by focusing on your trigger points, which are small irritable areas in your muscles. This treatment is designed to heal your fascia, which has to be able to move freely because it connects, stabilizes, encloses, and separates your muscles and internal organs. When your fascia is damaged, you will experience various issues, such as the conditions associated with IT Band Syndrome.  

Are you ready to treat and heal your Iliotibial Band Syndrome with massage therapy? It’s time for you to try a unique Richmond massage therapy experience.

Jana Henderson

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