7 Easy Tips To Manage Iliotibial Band Syndrome (ITBS)
Executive mums often face the dual challenge of balancing a demanding career with active family life, which can sometimes lead to physical ailments like Iliotibial Band Syndrome (ITBS). ITBS is inflammation in the iliotibial band, a thick band of fascia running down the side of the thigh, from the hip to the knee. Here are 7 effective strategies to manage and alleviate the discomfort associated with ITBS, ensuring you stay active and pain-free.

Here are some effective techniques to manage ITBS:  
1. Cold Therapy: Using a cold pack on the affected area can significantly reduce inflammation and pain, especially after long days or physical activity. Cold packs help to reduce the inflammation in the area, thus soothing the area and providing immediate pain relief.

2. Activity Modification: Since ITBS is an overuse injury, taking a break from activities that exacerbate the pain and/or reducing activities that exacerbate the pain is crucial. If acute pain is present, consider taking a break from high-impact activities such as running or sports that require repetitive knee bending. Allowing your body to rest can prevent further irritation of the iliotibial band and allows the inflammation to subside.

3. Self-Massage Techniques: A simple yet effective way to manage ITBS at home is through self-massage using a tennis ball or a massage ball . This technique helps simulate deep tissue massage, targeting knots and tight areas along the iliotibial band. Roll the tennis ball over the outer thigh or use it against a wall or lying on your side in a slow, steady motion to massage the tight areas. This can be repeated multiple times throughout the day as needed.

4. Stretching and Strengthening Exercises: Incorporating specific stretches and strengthening exercises for the hip, thigh, and gluteal muscles can help alleviate tightness and improve the overall function of the iliotibial band. Focus on gentle stretching exercises that do not exacerbate the pain and gradually include strength training to support the muscles around the IT band.

5. Consider Your Footwear: Evaluating your footwear is crucial. Replace old running shoes to ensure proper foot support and reduce strain on the IT band. Choose shoes that offer good arch support and cushioning especially if you have flat feet.

5. Mind the Running Terrain
The surface you run on can impact the strain on your IT band. Avoid running on uneven, soft, or inclined surfaces as these can increase the load on your knees. Opt for flat, stable surfaces to minimize stress on the iliotibial band.

6. Use of Foam Rollers: Regular everyday use of foam rollers can help loosen the IT band and alleviate tightness. Position the foam roller under your thigh and gently roll from the hip to the knee, focusing on any particularly tight areas.

7. Postural Correction
Long periods of sitting in one position, such as in a lotus posture or with one leg tucked under, can shorten and tighten the iliotibial band. Regularly changing your posture can prevent ITB tightness. When sitting, try to keep your feet flat on the floor.

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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

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

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