There are a lot of misconceptions about the IT Band out there in the world. In this blog post we will try to explain the common myths surrounding the IT Band.
What is the IT Band?
The IT Band is a fibrous structure that runs along the lateral aspect of your leg. This structure originates at the iliac crest (the round part of the hips) and attaches into the lateral condyle of the tibia (outside of the lower part of the knee). There are two muscles that also connect into this structure; the gluteus maximus and the tensor fascia latae. There are several pathologies that are linked with the IT Band.
Myth 1 – You Can Foam Roll Your IT Band
Obviously, you can get on a foam roller and roll over your IT Band. However, this isn’t reducing any tension in the band, instead it is giving you the false impression that you are fixing your pain and discomfort. Often, the pain and discomfort that presents in the lateral leg is due to tightness or weakness in surrounding muscles. Are you currently suffering with this, if so get in contact so we can start you on the journey to becoming pain free.
Myth 2 – The IT Band Can Be Stretched
The IT Band itself can’t physically be stretched. Instead, stretching of surrounding musculature alongside a strengthening programme will really help to improve outcomes. To stretch the fascia you need to be able to apply around 2000lbs of pressure to it!
Myth 3 – A Tight IT Band Is Causing My Knee Pain
Often the tension on the IT Band can be a contributing factor towards your knee pain. However, this is unlikely the true cause of your pain. By having a full assessment and answering a few simple questions in regards to your lifestyle, exercise level and current pain levels. We can quickly determine a simple idea of the causative factors linked with your pain.
How Can I Reduce My Pain?
There are several different things you can do to target your pain. The best thing you can do is to seek professional advice before starting any treatment yourself. Below is a list of potential treatments that will reduce the pain in and around your IT Band.
- Hip Abductor Strengthening Programme
- Hamstring and Quadriceps Mobility
- Management of Loading
Feel free to drop us a message if you have any questions or have any worries about your own pain. We are more than happy to help with anything you may have going on!