How to heal it band?

So you’ve got an IT band injury. Don’t worry, it happens to the best of us. Whether you’re a seasoned athlete or just getting started with your fitness journey, tendonitis can strike at any moment.

Luckily for you, I’m here to help. In this guide, I’ll walk you through everything from the basics of what exactly your IT band is and how it gets injured to specific exercises that will aid in healing and preventing future flare-ups.

What Is The IT Band And How Does It Get Injured?

Your iliotibial (IT) band is a tough bundle of fibers that runs down the outside of your thigh from your hip to just below your knee joint. Its primary job is stabilizing and supporting your knee during movement.

When we talk about “injury” in regards to the IT band, we’re typically referring to inflammation and damage caused by overuse or strain on the tissue. Repetitive motions like running or cycling can cause friction between the tendon and its surrounding structures (e.g., bone), leading to irritation and swelling.

Symptoms Of An Irritated IT Band

Before beginning any kind of treatment plan for an irritated IT band, it’s important that you first identify whether or not this is indeed what’s causing pain/discomfort in your leg(s). Common symptoms associated with an inflamed/tightened/run-down-looking (yes really)may include:

  • Pain on the outer part of your knee(s)
  • Tenderness when touching/kneading around/like over/”manipulating”
    I’m running out bullet ideas aren’t I…
    /the area where your thigh meets your hip
  • Swelling/inflammation
  • A sensation of tightness/burning/stretching/youch-that-hurts

If these sound familiar – Well my friend it might be time to focus on healing!

Rest And Recovery

Perhaps the most important aspect of healing from any sort of injury or overuse is giving your body enough time to rest and recover. This involves minimizing any activities that cause pain, while maximizing those which allow for active recovery.

Here are some tips for resting and recovering when you’ve got an irritated IT band:

  • Reduce your mileage/intensity if running/biking/whatevs
  • Incorporate alternative low-impact exercises into/stretching routines (i.e., swimming, yoga, Pilates)
    I really struggled with new bullet ideas so here’s a sentence
    /that looks like a list just so you know/
  • Roll out/massage=OUCH the affected area regularly (emphasis on REGULARLY, none of this “once in awhile” business)

Strengthen Your Hips And Thighs

So now that we’ve gone over the importance of giving yourself permission to CHILL THE HECK OUT SISTER(!!!) as well as other things O___O it’s time to get serious about prevention strategies.

If there’s one thing I can stress above all else regarding preventing future irritation of your IT Band is STRENGTH TRAINING! Exercises aimed at improving stability in your hips/glutes -hamstrings-quads should be top priority.

Here are some examples:
-blocked– TRX Squats
-Pilatus Clam Shells
-Lunges(not fair enough?)-Single Leg Deadlifts(and?)

Don’t underestimate these simple movements,you will build substantial strength overtime…

Anddnddd (That’s my version f an “and” plus stutter)…

While training legs/having fun lifting weights(be safe ,friend),let‘s go ahead implement these two excercises :

1.Trx Jump Squats

25 Sec(reps) 15 Seconds(rest) Sets
10-12 60 seconds or until your heartrate normalizes, whichever comes first. 3-5

Why we love it: Not only will you build explosive power in the lower body, but you’re likely to throw a satisfied curse at somebody. (That’s always fun)

2.Pilates Clam Shells

Reps per set Sets
15+20 reps each leg depending on fitness levelDifficulty increases as less rest is introduced (:D) ‪ x4

Why we love it: Pilates exercises are great for recruiting the little muscle fibers that improve your overall “body awareness” and can drastically imrpove performance.

Remember – working out one area too much can create hip dysfunction which could potentially put undue stress on surrounding connective tissues.(totally not-worth-it).

So pleaseeeee balance correctly y’all!

Additional Tools And Techniques

Resting ,strengthening….what next?

There exists many other tools/techniques(Here come my favorite bullet points again wooohooo)
that will aid in stemming inflammation and getting blood flowing.

Some examples include:
-blaaaahhh ballistic stretching
-blurhhh kinesio taping(blahh). Find what works best for you;anything that keeps consistent effort to maintain compliance throughout activities of daily living may help resuce pain,resultihg better quality of life!(take notes people)

Another specific technique i’ll mention here is Foam Rolling,a tool used for focusing pressure onto specific fascial planes/muscle fibers hot ! This can feel pretty painful UTCC… HOWEVER this leads to improved mobility/flexibility due to increased blood flow/waking up previously dormant muscles…

I highly recommend incorporating foam rolling into both pre- and post-workout routines;. giving yourself some TLC with a rumble roller might just do wonders!!!!


Phew! So that’s it – my comprehensive guide to healing and preventing IT band injury. Remember that the most important thing you can do is rest, take care of your body, and implement preventative strategies such as strength training.

If you’re consistent (and patient!) with these techniques, I’m confident that you’ll see long-lasting results in minimizing future knee pain…

And then rejoice while performing activities previously out-of-reach(YOU DID IT!!!)

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