Tips and tricks to manage outer thigh pain caused by Iliotibial Band Syndrome (Part 2)
If you haven't read part 1 on outer thigh pain, you can read it here.  

Here are some tips and tricks to help you overcome the pain from Iliotibial Band Syndrome:

Use a cold pack: Cold pack can be applied to the painful area three or four times a day, especially at the end of the long day. Icing helps to reduce pain and inflammation in the area and thus provides pain relief. 
 
Take a break: Iliotibial band pain is an overuse injury. When acute pain is present it is advisable to take a break from running or sports activity. 
 
Tennis ball massage: This is similar to a deep tissue massage, that can easily be done at home. Roll a tennis ball in a slow and steady manner over the length of the iliotibial band or parts of the band that feel knotted up and tight. This can be done either standing sideways against a wall or in a side lying position (lying on the affected side) with the tennis ball between the side of the thigh and the yoga mat or wall. Repeat 2-3 times in a day or more, if possible.  
 
Postural correction: Our bodies are not made for prolonged sitting or standing. If you are in the habit of sitting in lotus position or with one leg tucked under the bottom for a long time these postures can lead to a shortening of the iliotibial band. If you do want to sit in these postures, then change your posture often and stretch the Iliotibial Band to prevent tightness. Ideally, try to sit with both your feet flat on the floor when sitting in a chair or legs straight in front of you with a small pillow under the knees if sitting in bed. 
  
Be mindful of the terrain that you run on: Avoid dirt trails or mushy or muddy trails for running as they put added loads on your knees. Same goes for hilly and uneven routes. Consistently running on a horizontally banked surface on which the downhill leg is bent slightly inward can also cause extreme stretching of the band.
 
Check your running shoes: Replace your shoes if they are old and worn out as they will not be able to support your feet during your standing, walking or running. What happens at the foot end will influence the knee and hip as these joints are biomechanically linked. Excessive pronation (flat feet) can load the outside of the knee and causes strain on the it band. Read this blog for details of how to check your shoes.

Foam roller: Foam rollers can also be used to loosen the tight area of the Iliotibial Band. This is done in a side lying position on the foam roller and rolling it between the hip and the knee. It is recommended to use the foam roller everyday 2-3 times or more, if possible. 
If you want to know more about how to manage your Iliotibial band pain and foam rolling join my free community where we discuss these topics in a judgment 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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