IT band syndrome is common among distance runners and endurance athletes but can occur from almost any repetitive activity, including sitting for long periods.
Percussion massage therapy can help prevent and relieve IT band pain.
What is IT band syndrome?
When you bend or straighten your legs, the IT band moves across the femur bone and tibia bone. Over time, the repeated motion tightens the IT band, and the tighter it becomes, the more friction it causes. This friction creates irritation and inflammation, leading to hip or knee pain.
IT band syndrome can occur on one side or both.
Symptoms
IT band pain usually starts after exercise. However, as the condition worsens, you’ll feel the pain while resting. Here are some of the other symptoms you may experience:
- Aching or burning pain at the hip or outside of the knee
- Inflammation and swelling of the knee
- Warmth or redness on the outside of the knee
- Clicking or popping sensation at the outside of your hip or knee
Percussion massage treatment
A percussion massager is an excellent tool for relieving knee and hip pain after your doctor has confirmed you have IT band syndrome.
Here are some tips to follow:
- Use a soft, round massage head and hold the massage gun at a 45-degree angle as you work the muscles.
- Start at the top of the quad and gently run the massager toward the knee.
- Repeat this process, working your way around to the glutes. If you find a tender area, focus on it for about 30 seconds and then move on.
- Avoid using the massage gun directly on your knee or hip bone.
Other home treatments
Try to avoid activities and exercises that are painful. Applying an icepack to your knee for about 10-15 minutes several times a day can also help relieve inflammation and pain.
Bottom line
It can take up to six weeks for the IT band to heal, so be patient and rest your knee as much as possible. Ask your doctor or chiropractor for suggestions to help prevent a flare-up when you’re ready to return to normal activities.