How to Massage the Iliotibial Band on the Legs

Iliotibial band problems are most common in runners and other athletes. In most cases, the iliotibial band, or IT band, is tight. The IT band can start to rub on one of the protruding bones on the side of the knee where it connects. This can cause pain along the side of the leg from the hip area to the knee from the iliotibial band becoming inflamed and tender. You can alleviate this problem by learning how to massage the iliotibial band on the legs.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Massage table or flat surface
• Massage oil

1. Have the client lay down on a flat surface or massage table.
2. Apply lubricant or massage oil along the side of the leg from the hip down to the bottom of the side of the knee.
3. Massage along the side of the leg gently with the palm of the hand to prepare the muscles and ligaments in the area for deep tissue massage. Use gentle strokes moving up towards the hip.
4. Use the heel of the hand to give a deep tissue massage to the iliotibial band. Move towards the hip from the base of the side of the knee. Place the other hand on the inside of the knee to support the leg.
5. Stroke in a slow, firm, upward motion, securing your elbow on your hip for support and to give added pressure and a deep tissue massage to the area.
6. Press in the middle of the IT band, about mid-thigh along the side of the leg, with the thumbs. Combine this technique with the above steps to help release the IT band.

Tips & Warnings

• Be sure to watch the client and decrease pressure if they begin to tense up, as this defeats the purpose of the deep tissue massage.