Learn How to Combat IT Band Pain Problems with a Proactive Mobility Plan

Learn How to Combat IT Band Pain Problems with a Proactive Mobility Plan

Achy painful knees?  Chronically tight low back?  One of the most constant laments I'm asked to help CrossFitters, distance/track runners and athletes involved in sports with repetitive bending of the knee is tight and restricted IT (Iliotibial) Band.  

According to Medscape, iliotibial band (ITB) syndrome (ITBS) is the most common cause of lateral knee pain among athletes. ITBS develops as a result of inflammation of the bursa surrounding the ITB and usually affects athletes who are involved in sports that require continuous running or repetitive knee flexion and extension.[1]. As you can see from the photo, there are many muscles that are interwoven with the IT Band.

The primary symptom of ITBS is lateral (outside edge of the knee) pain.  As a corrective exercise specialist who works with this frequently, the inflammation is most often a result of muscle and joint imbalances throughout the kinetic chain from the feet through the hips and pelvis.  

Most often the pelvis has shifted into an anterior tilt with corresponding rotation and elevation, along with imbalances in the muscles and joints acting on the feet, ankles, and knees.  

Combine these imbalances with repetitive movement with high volume and intensity, and eventually, something has to give.  In my experience, this is why simply foam rolling the IT band or trying to stretch it out isn't always the most efficient way to address the problem.

Please join me on Saturday mornings throughout the month of February 2017  (10:00 - 11:00 am) at CrossFit 5885  (Apple Valley, MN) for a hands-on instructional self-myofascial release instruction session on how to combat chronically tight and restricted IT Bands.

We will learn easy to do self-myofascial release and mobilization techniques to address muscle imbalances, fascial restrictions and alignment issues in the OUTER HIP and KNEES.  

You'll leave empowered with ways you can continue to improve your hip/knee tracking and to strengthen the muscles that are working out of sync so you can squat better, run better, and reduce your chances of IT Band syndrome, knee pains, and potential injury.

This class is FREE for CrossFit 5885 members (part of your membership) and OPEN to the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you are coming for the first time, please arrive 15 minutes early and message me ahead so I can plan to greet you accordingly.

EQUIPMENT:  Please bring

  • a single and double taped lacrosse ball set (sets available pre-taped for $10 cash)
  • yoga block (pick one up at any local store like Target, Wal-mart, Dick's Sporting Goods)
  • foam roller
  • a mat

Questions?  Please reach out. Hope you can make it out.  Looking forward to seeing you this Saturday!


  1. Iliotibial Band Syndrome


Stock Photo Credit: Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is a Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, and the founder/owner of Pain Free Posture MN.   

You can follow Deb on Facebook, Twitter, and LinkedIn, or subscribe to her YouTube, Pinterest or Instagram pages.

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