IT band syndrome massage therapy TorontoIT Band Syndrome

Current research points to compression of sensitive tissue under the IT band near the outer knee, rather than the older “friction” explanation (sometimes still called IT band friction syndrome).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Outer-knee pain just above the joint line, worse with running or other repetitive knee and hip bending.

I start with glute engagement and hip stability through your running and walking gait — the IT band often improves even though we've barely touched it directly. Fascial work around the IT band helps surrounding tissues glide more freely (the band itself is thick fascia, not something we're trying to break up or stretch). I also address hip alignment that's contributing to the problem, and build in relative rest — a moderate break from aggravating exercise, without fully immobilizing, as long as it isn't extraordinarily painful.

At home, clamshells and monster walks before runs, a lacrosse ball on the glutes, cold after exercise, and contrast therapy during rest time all help. The structures involved have less blood flow than muscle, so healing is slower — contrast therapy flushes fluid from the tissue and encourages more blood into the area, which significantly speeds up healing.

My runners hate to stop running — they're going to get back out on their trails, whether you want them to or not. Moderation around intensity, not a full stop, is usually what actually influences recovery speed.

What I Focus On

• Glute Stability
• Fascial Work
• Hip Alignment
• Relative Rest