Outer thigh pain? It could be Iliotibial Band (ITB) Syndrome (Part 1)
Do you ever get a nagging pain on the outer thigh that sometimes extends down into the outer knee or up into your hip and/or buttocks? If yes, you may be suffering from Iliotibial Band Syndrome. 
 
Iliotibial band is a thick band of fascia (covering over the muscles) that runs along the outer thigh from the hip and gluteal muscles into the outer part of the knee joint. When the Iliotibial band is inflamed it can cause pain on running and if severe, then pain or burning sensation at rest. With chronic inflammation, the Iliotibial band can become tight. The tightness in turn will cause it to rub against the outside of the knee, leading to pain and swelling in the hip joint or outer part of the knee or along the outer thigh.
 
IT band syndrome is an overuse injury that can be caused by: 
  • Poor training habits such as inadequate warm up and cool downs (landing page on top tip for exs), training with feet positioned inwards 
  • repetitive bending of the knee during physical activities, such as running, cycling, swimming and climbing.
  • Anatomical causes such as uneven leg length, in-toeing of the feet, flat feet or imbalances in lower limb muscles 
  • Poor postures such as lotus sitting or sitting with one leg tucked under the bottom for prolonged periods of time. 
If untreated Iliotibial Band pain can take a long time to recover. Running or sports while you have an Iliotibial Band pain is not a good idea as it can aggravate muscle imbalances and cause more injuries. Read part 2 of the blog for some easy tips to speed up your recovery and overcome your Iliotibial Band syndrome pain faster!

If you want to know more about how to stretch your Iliotibial band pain join my free community where we discuss these topics in a judgement free and friendly group. 

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach and a Certified Posture Expert. I use my proven system to help mums of younger kids working in high-stress executive jobs manage their back, neck, and nerve pains, despite low energy levels and brain fog. I do all this without taking away a big chunk of their time out of their already busy day. This enables them to be more productive and capable professionals at work and guilt-free mums who can focus on their kids instead of always being distracted by pain. 



My passion for helping executive mums stems from my own experiences. I have been in the same boat and understand the frustration and helplessness of being in constant pain or being afraid to engage in activities due to the fear of pain. After two pregnancies in the span of three years and juggling my two kids, housework, and a demanding job, I was constantly in pain. The weight gain from motherhood added extra stress to my already overburdened spine and joints. I was stuck in a vicious cycle of weight loss and spinal/nerve pain that I just couldn’t break free from.

On top of the physical pain, I also suffered from adrenal fatigue. I often felt exhausted, waking up groggy even after a full night’s (10 to 12 plus hours!) sleep, and struggled with low energy levels and brain fog. Simple tasks became challenging, and I found myself forgetting things and unable to think clearly. It was incredibly frustrating and made it even harder to balance my professional responsibilities and family life.

My work involved long hours of standing during the day, prolonged hours on the laptop in the evening, and lots of running around and rocking my kids to sleep in between. Despite my knowledge and expertise in pain relief, I still found myself unable to escape the constant daily pain and fatigue.

Sitting at a desk job from 9 to 5, or longer, plus endless meetings that seem to go on forever. The frequent traveling, the uncomfortable hotel pillows that make it impossible to get a good night’s sleep—I’ve experienced it all. I remember not being able to share my discomfort at work because I felt like an imposter, talking about pain relief strategies and focusing on work while I was not able to achieve it myself. I didn’t disclose the extent of my pain and forgetfulness to my colleagues for years. Even though I loved my kids and my job, I couldn’t give 100% to either. The discomfort held me back from reaching my full potential, making me feel guilty as a mum and less productive at work. I felt like I was constantly running on empty, unable to catch a break from the pain and exhaustion.

finally got fed up after years of trying and decided to make a New Year’s resolution to get ‘healthy’ instead of focusing solely on my pain, fatigue, forgetfulness, and weight loss. When I shifted my focus to getting healthier by reducing the inflammation in my body and addressing my adrenal fatigue, the pain started to decrease, my energy levels and focus improved, and the pounds started shedding off too! That, of course, meant a happier spine, nerves, joints, and a happier me! Today, my neck, back, and nerve pain are down to zero, my knee pain has reduced by 75%, my brain fog has reduced drastically and my energy levels are higher than ever. I realized that I had been focusing on the wrong solutions for over a decade!

Now, my mission is to share my knowledge of pain relief and managing adrenal fatigue along with my personal experience with other mums, especially those with younger kids who work in high-stress executive jobs. My goal is to help you find lasting relief, boost your energy, and reclaim your life, just as I did. 

If you can relate to all this, you are not alone. As a mum, I have been there and done that—momma, I got you! I’ve helped hundreds of mums in this situation over the years find their solution to manage spinal and joint pains, low energy levels, and brain fog that hold them back. This enables them to feel confidently in control and empowers them to cultivate that confidence and productivity at work and enjoy being with their kids, to be able to run around with them without the fear of injury or pain.

Are you ready for this journey? Ask me how if you are curious.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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