Secrets of the IT band

I’m standing a little straighter, and walking a little easier these days, thanks to the knowledgeable folks at Aquatic PT.

Kim, one of my physical therapists there, recently discovered that my Iliotibial (IT) band is incredibly tight and tender. So tender, in fact, that I nearly jumped off the exam table when she pressed on a particularly sensitive spot.

During all the years I have sought exercise and physical therapy for my back and hip issues, nobody has ever mentioned the IT band. Apparently, it’s pretty important and, in my case, a common denominator affecting my hip, knee and lower back.

The IT band is a long tendon that exists along the outer thigh, from the hip to just below the knee. IT band syndrome (injury and inflammation to the IT band) is more commonly seen in runners, but it can also occur in people with uneven leg length or weak hip abductor muscles – like me.

Kim initially treated my IT band with ultrasound to promote healing and loosen the tendon’s tightness. Just the gentle passing of the ultrasound wand made me wince in spots, but I saw an immediate improvement in my overall flexibility and achiness.

To supplement the ultrasound, Kim gave me a new stretch to do at home that specifically targets the IT band. Bryan, another of my therapists, explained that both approaches will attack the tightness of my IT band on two fronts, simultaneously loosening the tendon (via ultrasound), and then keeping it loose with the stretching exercise.

Progress has been incremental, but dramatic. I’m walking less like Quasimoto when I get out of bed in the morning. My gait is more fluid and I can stand straighter – and longer – almost without effort.

Kim and Bryan are encouraged, too -- which is why ultrasound has become a recurring part of my gym appointments.