The I.T. Band
Katelyn Sander

The I.T. Band

Living Well

I’ve been talking a lot of bands lately. Therabands, resistance bands, elastic bands. But what’s this I.T.Band? A group of internet musicians who create gnarly techno beats?

I’m afraid not.

The I.T. Band or iliotibial band is a long, thick piece of connective tissue – in fact deep fascia – that runs down the outside of your thigh. It starts from your hip, runs past your knee, and connects to your tibia (one of your shin bones). At your hip level, it connects with the tensor fasciae latae and gluteus maximus muscles.

It’s responsible for keeping your hips and knees stable. Especially during rapid, powerful movements including running, cycling, and jumping. This band is big, powerful, and awesome. A sort of Rolling Stones of the human body. And like seemingly everything on the human body, it can be prone to injury.

When any tendon is placed under repeated stress, little tears can occur. Because the IT Band is fascia, it doesn’t enjoy the same degree of blood flow as muscle, and is therefore tougher to strengthen and heal. So, let’s see what we can do to reduce the load on this big, delicate structure:

Stopping running, cycling, and jumping is not a particularly helpful suggestion. And in fact, all these activities are fine – provided your hip-knee-ankle alignment is good. Right? The IT Band is responsible for keeping your knees and hips stable. But there are loads of muscles who are – together – responsible for that as well. So provided the muscles are doing their jobs, the IT band will only need to contribute a little. And minimal trauma will ensue.


How likely is it that all your muscles are firing properly to stabilize the hips and knees? Unless you’re seven, it’s unlikely.

If your IT Band is sore, it’s likely over used. So, your approach may need to be twofold: 

  1. Reduce the inflammation and discomfort.
  2. Address the muscles that lack the strength and mobility required to ensure the IT Band is not working so hard. 

Today we tackle #1. Next week, I’ll dive into #2.

Reducing inflammation and discomfort:

  • Rest. For a few days at least – avoid the activities that cause pain. The pain will continue to alter your movement mechanics and make proper strengthening of other structures prohibitively difficult.
  • RICE. As well as Rest, Ice, Compression, Elevation, and anti-inflammatory medications may help reduce the swelling faster.
  • Seek the help of an expert. A physiotherapist will be able to shed more light on what is mechanically going on. Having a better understanding of what specifically is happening (or isn’t happening) in your body will help you gauge which mobility and strength protocols are more indicated for you. A physiotherapist will also be able to provide manual therapy and protocols to promote healing.

Inspiration of the Day

“It’s not the load that breaks you down, it’s the way you carry it.” – Lena Horne

Live Workouts of the Day

Happy Monday! Throughout August, Xochil’s MetCon live workout will be cancelled, but fear not, we’ve still got Penny’s workout to brighten your lunchtime!


Join Penny today for her Total Body Conditioning workout! Challenge your cardio and strengthen your muscles from head to toe with this incredibly effective no-nonsense bodyweight training.

Recommended equipment: Chair or lower steady stool (to step on). This is just to add an extra challenge if you want it, but it’s not mandatory!

Join Penny at 12:00pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724


Click here to view our weekly schedule.

If you have questions about our virtual live workouts, please reach out to Lauren.

Trainer Moves of the Day

Join Personal Trainer Penny Phang as she takes you through a tough, creative full body workout!


For more questions about today's Trainer Moves, you can connect directly with Penny here.

Service of the Day

Racquet Restringing

This summer isn’t what we planned, but the weather has been just so beautiful. That’s why we’ve been spending a lot of time out on the tennis court. But there’s nothing worse than realizing you aren’t at your best because your racquet needs to be restrung.

That’s why the Adelaide Pro Shop is offering restringing for BOTH tennis and squash racquets for all CGOC Members.

For more information about our racquet restringing, including costs and turnaround time, please reach out to Jimmy directly


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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