How to Relieve IT Band Syndrome with Deep Tissue Massage

Because Stretching Isn’t Enough When Your Knee’s on Fire

If you’re dealing with a sharp, nagging pain on the outside of your knee — especially during or after running — there’s a good chance it’s IT Band Syndrome.

And no, your IT band isn’t “too tight.” It’s stuck, and trying to foam roll it like a piece of dough won’t fix the problem.

At Andrea’s Touch, we see this issue all the time — runners, cyclists, gym lovers, even people who sit too much.

Deep tissue massage can help — if you treat the right areas.

What Is IT Band Syndrome, Really?

The IT band is a thick strip of connective tissue that runs from your hip to your knee. It stabilises the leg during movement.

But it’s not a muscle — so you can’t stretch it or roll it like one.

The pain usually comes from:

• Overuse or poor mechanics

• Tightness in the glutes, TFL, quads, and hamstrings

• Inflammation where the IT band rubs over the knee (especially when running)

And most importantly — the IT band itself isn’t the root issue.

The muscles pulling on it are.

How Deep Tissue Massage Fixes It

At Andrea’s Touch, we don’t waste time rolling up and down the IT band for 30 minutes. We get to the actual source:

Glutes

Weak or tight glutes throw off hip mechanics and overload the IT band. Massage helps release the tension and wake up the muscle.

TFL (Tensor Fasciae Latae)

This little muscle is often the real villain. It connects directly to the IT band and gets overworked fast. We target and release it with precision.

Quads & Hamstrings

These big muscles affect the pull on your knee and hip alignment. Deep tissue massage reduces tension and balances out the load.

Lateral Knee Area

If there’s inflammation near the joint, we use light pressure to flush it out and improve blood flow — not to grind into the pain.

What You’ll Feel After Relieve IT Band

• Less tension in your outer thigh

• Better hip mobility

• A more stable, pain-free knee

• The feeling of actually being able to run again — without that sharp jab

Final Thought

To relieve the IT Band: more rolling, stretching, or ignoring it won't help.

You’ve got to treat the chain of muscles connected to it — not just where it hurts.

Let Andrea’s Touch help you go straight to the source and fix it properly.

You’ll feel the difference — and your knee will thank you