Why Your IT Band Isn't the Problem (and What to Do Instead)

If you’re foam rolling your IT band like it owes you money - and still limping through your runs or rides - it’s time to rethink your strategy. The iliotibial (IT) band isn’t the villain. It’s a messenger - a signal that something upstream or downstream isn’t pulling it’s weight.

Let’s talk about what’s really going on - and what you should be doing instead.

First, What Is the IT Band?

The IT band is a thick band of fascia that runs along the outside of your thigh, from your hip (specifically the tensor fascia late and glute max) down to just below your knee. It doesn’t contract like a muscle - it transmits tension.

It’s often blamed for the pain in the lateral knee or hip, especially in runners and cyclists. Cue the aggressive foam rolling.

But here’s the kicker: the IT band isn’t the problem - it’s the symptom

Why You Can’t "Release" the IT Band

Why You Can’t "Release" the IT Band

The IT band isn’t meant to be stretched like a hamstring. Structurally, it’s more like a seatbelt than a bungee cord. It’s made to be stiff and stabilizing. You can’t “loosen” it with a foam roller or massage gun—at best, you’re temporarily desensitizing the tissue or affecting nearby muscles.

If your IT band feels tight or painful, it’s usually because it’s being overloaded by dysfunction elsewhere.

The Real Culprits: Muscle Imbalances & Movement Patterns

Weak Glute Medius or Glute Max
When your glutes don’t stabilize the pelvis effectively, the TFL takes over—and tension gets funneled into the IT band.

  1. Poor Ankle or Foot Mechanics
    Overpronation, restricted dorsiflexion, or stiff feet create a chain reaction up the leg that loads the IT band during gait.

  2. Hip Flexor Dominance
    Sitting all day? Sprinting without glute activation? Your TFL is probably working overtime, pulling on the IT band as compensation.

  3. Unresolved Fascial Restrictions
    Tight lateral lines of fascia (like the Lateral Line in Anatomy Trains) can contribute to chronic strain along the IT pathway.

What to Do Instead

Here’s how we treat IT band syndrome smarter at Myology:

✅ Assess the Whole Chain

We don’t just treat the lateral thigh—we assess movement patterns, posture, and fascial tension from the foot to the hip and even the opposite side of the body.

✅ Use Myofascial Sports Therapy

Targeted myofascial decompression (cupping), soft tissue mobilization, and fascial release are applied to areas that are actually creating tension, not just where it hurts.

✅ Activate What’s Sleeping

We incorporate corrective movement strategies to wake up weak glutes, improve foot mechanics, and restore proper sequencing.

✅ Train Smarter

We give athletes movement-based homework to build durability—not just short-term relief.

Quick Tips for IT Band Pain

Stop foam rolling directly on the IT band. It’s not helping.

  1. Mobilize the hips and lateral glutes instead.

  2. Strengthen your glutes with exercises like side planks, clamshells, and single-leg squats.

  3. Get assessed if the pain keeps returning—this is your body’s request for help, not just punishment for training hard.

Final Thoughts

Your IT band isn’t the problem—it’s a victim of the real dysfunction. By addressing the root cause with a full-body lens, we help you move better, run further, and stay pain-free longer.

If you're tired of chasing symptoms, we’d love to show you what a real solution looks like.

Vincent Bounds