by: David Miyasaki DC, MS
The iliotibial band (IT Band) is a fibrous sheath of connective tissue that runs down the outside of the
leg. It starts at the hip and ends just below the knee. Many runners and other athletes will experience
problems resulting from IT Band dysfunction including lateral knee pain and hip pain. In fact, 12% of all
runner injuries are from the IT Band. So what can be done to prevent these kinds of injuries?
One important thing is to change up running routines. If you always run the same courses, the same
stresses affect the same body parts. One suggestion would be to run routes in the opposite direction.
Proper warm up is key as well. However, avoid a STATIC IT Band stretch before you run, as this will
cause a reflexive tightness. Therapeutic ultrasound and electrical stimulation can help relax the
tissue. Foam rollers are a great method for self treatment to loosen the IT Band. Newer tissue release
techniques, such as ART® and Graston, have had fast results in treating IT Band issues. These can be
done by a certified health provider.
The most important thing in prevention of IT Band-related problems is proper muscle activation and
use. Just because a muscle is strong doesn’t always mean it is properly firing. A trained practitioner can
evaluate and find potential weakness and dysfunction through a thorough exam. IT Band issues often
can often be traced to Glut and Hip weakness and/or dysfunction. The important thing to know is if
ignored IT band issues can lead to hip and knee arthritis. However, treatment for this problem is easy
and effective.
David Miyasaki DC, MS
Advanced Spine and Rehab
619 S. Bluff Street, Suite 400
www.STGChiro.com
www.facebook.com/DrMiyasakiASNR
435-656-3266
Dr. Miyasaki is trained Sports Chiropractor who has treated different athletes at all levels. He currently
sponsors the City of St. George Running Races, St. George Softball, the Dogtown Half-Marathon, and
is the team doctor for the semi-pro football team, the Dixie Rebels. He earned a Bachelor’s degree in
Biology from Brigham Young University-Idaho, a Master’s degree in Sports Science and Rehabilitation
from Logan College of Chiropractic and University Programs, and a Doctorate in Chiropractic Medicine
from Logan College of Chiropractic and University Programs. He is certified in Graston technique, Active
Release Techniques (ART), and Spidertech kinesiotaping.
