IT Band Syndrome
RUN FORREST RUN!…to Foundation Physiotherapy
If you struggle with aches and pains related to your lower back, glutes, or even the outer part of your legs, you may be experiencing Iliotibial Band Syndrome.
Common amongst runners, this is the thickening of the iliotibial band (IT band), which can cause inflammation and pain.
The IT band is often mistaken for a muscle when it’s actually a long band of connective tissue called fascia. It runs from the outside of the hip, to just below the knee, attaching at the tibia (shin bone).
Fascia is a type of connective tissue that compartmentalizes muscles and other structures in the body (bones, organs, etc). To help visualize this tissue, think of preparing chicken (sorry animal lovers). Fascia is the very thin layer that’s visible when the skin is lifted off the meat.
Due to its density, the IT band doesn’t loosen up as easily with regular massage techniques.To make sure you’re getting the release it deserves, it is important to know what kind of treatment is available.
Fascial techniques can be slightly more invasive (read: painful), as it breaks down restrictions in the tissues, unlike Swedish massage techniques that can be applied to the quadriceps, hamstrings, and gluteal muscles. This helps to reduce built up tension in secondary structures.
The combination of these treatments allows for more mobility and flexibility, which in layman’s terms means it starts with pain, but ends with relief. A treatment plan that incorporates these techniques can alter the interconnective tissue, which may cause postural shifts and a decrease in long term pain, reducing the risk of further injury.
You can even take your rehab one step further with self massage, and applying heat to help elongate the IT band gradually.
Are you a runner who resonates with these symptoms? Book a massage to find out how we can help you reach your goals faster. Don’t forget to book a running assessment with one of our physiotherapists to identify more ways we can help you improve.