Mark Gerard's Therapeutic Massage

Ever get that tight feeling along the outside of your upper leg? Or that prickly sting of knee pain that’s painful enough to annoy you but not quite painful enough for you to seek treatment? It could all be tied to your IT Band, or Iliotibial Band, that long muscle between your pelvis and knee that stretches along the outside of your thigh.

Many of my clients come to me with pain associated with tight IT Bands. The pain might simply be mild discomfort above the knee joint, or it might escalate into a swelling of tissue parallel to the upper leg bone. Whatever the case, massage can offer some relief, especially in the minor cases. But if the discomfort continues or increases, then orthopedic care might be necessary.

Bands on the run

Most often, tight or even injured IT Bands result from exercise. For instance, I see a lot of runners out there on the streets, pounding the pavement alongside the curb. Well, you know how streets are designed to angle a bit so water can run off? These runners are repeatedly bending the curbside leg inward, stretching their IT Band. Uphill and downhill running can also strain the Band, as can hiking long distances or cycling with your toes pointed inward. Think of it this way: anything that repeatedly pulls on the Band will irritate it – and possibly the corresponding knee.

You hear coaches and trainers talk about form a lot, right? Well this is part of why. When you exercise, you’re putting your body under unusual stress and pressure that can have harmful effects if you don’t pay attention to how your body moves. An outdoor running track or even a treadmill – besides providing softer, low-impact surfaces – are kinder to IT Bands, thanks to their level surface. Likewise, keep your inclines to a minimum, keep focused on how your legs fall when you’re hiking, and point your toes forward when you’re on the bike.

IT Band Syndrome

Generally, the above cases of IT Band stretch can be addressed through both massage and through behavior change. But some people have specific physical conditions that don’t give them much control over the frequency or intensity of pull on their IT Bands. Some of these folks are likely to develop ITBS, or Iliotibial Band Friction Syndrome.

For instance, those with high or low arches walk in such a way that their IT Bands are unavoidably pulled. Bow-leggedness, where the body’s weight is supported primarily by the outside of the foot, can also exacerbate the condition. If one of your legs is longer than the other (a more common condition than you think!), or if you have weak hip muscles, you might also be prone to ITBS.

Whatever your case, let me know if you feel discomfort in your thighs or knees. Massage can certainly bring relief, as I’ve experienced firsthand from my own massage therapist! And for at-home therapy, I’d be happy to go over some good stretches that can help extend and relax your IT Bands. Ask me about them next time you’re in!