Reducing Pain with IT Band Massage

web story From Dr. Van Thiel July 14, 2022

What is the IT Band?

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What is IT Band Syndrome?

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How to Stretch the IT Band

[{"selector":"#anim-bdce67e6-8259-400b-8e0c-4b4ff66d0ef8","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4c33826-4fd4-4545-aa69-9d7152b1026c","keyframes":{"transform":["translate3d(-120.68966%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4339c132-e373-4daf-8598-4ed960f20e5a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bdd88b5e-3baf-40b4-873a-a4ae3dfc34d3","keyframes":{"transform":["translate3d(-120.06689%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-93347f75-6697-4ae5-b857-b640c7ade33b","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa93c040-4989-4a0e-87d3-57affd2f6342","keyframes":{"transform":["translate3d(-146.75324%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-36ae1864-f77f-428f-9abc-69887f5750d6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcd9dc70-9c26-44f0-9548-78895820efcc","keyframes":{"transform":["translate3d(-147.36841%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-418291ed-e027-4964-bdb8-cc47292a0f4f","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-191651f0-3b85-4da3-95bc-0640cf317a29","keyframes":{"transform":["translate3d(-147.36841%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1177db38-7e92-4da6-8996-a7680bf66e35","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e86107ee-6c65-4b19-a029-018f46868819","keyframes":{"transform":["translate3d(-147.36841%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6e6ad0fa-b77c-44e9-8fcb-1f7faf888f2c","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2c674b79-4662-461e-b2e6-93bc2fcf25b4","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-49a3af4e-7413-4fa3-8f7e-637022fe11a3","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-637b90d9-28cd-4672-b044-675ffa0b5f16","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] There are multiple stretches and techniques you can try at home to relieve tightness in the IT band and prevent IT band syndrome, such as: Standing IT band stretch Supine IT band stretch Side-lying IT band stretch IT band massage LEARN HOW TO STRETCH YOUR IT BAND Arrow Arrow 1 2 3 4

What Types of Massage are Most Effective?

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IT Band Foam Rolling

[{"selector":"#anim-09102215-7f3b-428c-a052-dc1715aec827","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-522d7f38-da9d-4d58-89f8-1549b8325ed9","keyframes":{"transform":["translate3d(-121.90812%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c78057cf-7d94-4cd7-9717-a3fcf4de8a2a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-77de1a27-2133-4c36-853b-dd97eb85c3a4","keyframes":{"transform":["translate3d(-127.19297%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-caec89c8-67ee-4007-8539-650eece93666","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-955d71c1-f8bc-4f34-9e89-aa70f09f74a0","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c47c5031-a825-4afd-b217-b52c5dba487f","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-98cefc02-dd69-4c29-9a97-8ed7f4800544","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Practicing a “sawing motion” with a foam roller on the muscles surrounding the IT band helps release knots and increases blood flow. Foam rolling must be done in the right ways, at the correct frequency to experience these benefits. Arrow Arrow LEARN ABOUT THE BENEFITS OF FOAM ROLLING

Benefits of Foam Rolling

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Deep Tissue Massage for the IT Band

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Percussive Therapy

[{"selector":"#anim-aac297e8-f20f-45e4-9296-577c7e72921a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-378e4ac0-3836-42e0-9bab-45ec0c63e761","keyframes":{"transform":["translate3d(-126.1194%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-34927956-a49d-4d9b-8092-4f1d74d91bbe","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4484448a-4e66-4034-a91a-93aa0a69f9e8","keyframes":{"transform":["translate3d(-129.06976%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-efc555d1-92f7-4823-a53a-78102d417a28","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa5c8213-3771-4f66-b57e-6d62081317bf","keyframes":{"opacity":[0,1]},"delay":1000,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3627f209-6c29-4379-bb7a-135c3e0c185a","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4627e32c-b3ad-434b-b85e-3bed47bf0066","keyframes":{"opacity":[0,1]},"delay":400,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] IT band massage guns are commonly used to reduce tightness and knots from muscles that are exerted during high intensity workouts. If used improperly, however, they can cause damage to muscles and nerves. Arrow Arrow TAKE A LOOK AT AN IT BAND EXERCISE PROGRAM

Reduce Your Pain with Dr. Van Thiel

[{"selector":"#anim-87cdc852-cc53-4c13-b167-3455cdc0fda6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bbd6ae9d-8f94-4b44-a511-e2ff9a2a8346","keyframes":{"transform":["translate3d(0px, 82.66838%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc413594-96e3-4aae-8e39-9d1dad70fa61","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-369a62ea-8f28-44a5-98e9-5d2e6f22b75c","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Maybe you have tried self-massage therapy, but are curious as to other options available. Contact an orthopedic specialist, like Dr. Van Thiel, today and ask about massage therapy for your ITBS. Get in touch today