Lions and the IT Band
Did you know that in order to manipulate the IT Band we would need over 9000 newtons of force to change only 1% (Chaudry et al, 2008). To put that into some perspective a Lion’s Jaw exerts about 4,450 newtons of force. So essentially in order to manipulate that tissue you would need to get chomped by a lion TWICE to make 1% of change to the IT Band.
As a massage therapy and physical therapy team, we often encounter clients who complain of IT band pain or tightness. We understand how frustrating and limiting it can be to experience discomfort in this area, especially for our active adult population. However, it's important to understand that the IT band itself is not a muscle or a tissue that can be manipulated through massage or stretching alone.
The IT band, or iliotibial band, is a thick band of fascia that runs along the outside of the thigh from the hip to the knee. It's made up of dense connective tissue and serves as a stabilizer for the knee joint. Although it's often referred to as a "band," it's important to note that it's not a muscle and therefore cannot be directly massaged or manipulated.
In fact, several studies have shown that direct massage or foam rolling of the IT band can be ineffective or even counterproductive. One study published in the International Journal of Sports Physical Therapy found that foam rolling the IT band did not result in any significant changes in knee range of motion or muscle activation in the glutes or quadriceps. Another study published in the Journal of Bodywork and Movement Therapies found that IT band massage was unable to induce significant changes in tissue thickness or tensile properties.
So, if the IT band itself can't be massaged or stretched, what can be done to alleviate pain and discomfort in this area? As physical therapists and massage therapists, we often look beyond the IT band itself to identify any underlying issues that may be contributing to the problem.
For example, tightness or weakness in the glutes, hips, or quadriceps can cause compensation patterns that put added stress on the IT band. Tightness in the hip flexors can also contribute to IT band pain, as it can pull the pelvis forward and create excessive tension on the band. In these cases, a combination of massage therapy and targeted exercises prescribed by a physical therapist can be effective in addressing the root cause of the problem.
Additionally, proper biomechanics and body mechanics can play a role in reducing stress on the IT band. This may involve addressing footwear, running or lifting technique, and making modifications to training programs as needed.
In summary, while the IT band itself cannot be directly manipulated through massage or stretching, a combination of massage therapy and physical therapy can be effective in addressing underlying issues that may be contributing to pain and discomfort in this area. By addressing the root cause of the problem, we can help our active adult population, gym goers, CrossFit athletes, runners, and weekend warriors get back to doing what they love without limitations.
