The first thing we need to decide is if your ilio-tibial bands (ITB) are actually tight or simply feel tight. A skilled therapist can perform a ‘Thomas Test’ to try to establish this answer. We have so many clients that feel tight in their ITB and roll them consistently and yet upon testing the bands are not tight.
Second, a skilled therapist can check mobility at the ankle, knee, hip, pelvis, spine and shoulders to make sure all your major joints are moving correctly. Are your ITBs becoming tight to compensate for lack of mobility in one or more of your joints?
Third, a skilled practitioner can assess the length of all the major muscles in your body. Are your ITBs becoming chronically tight because they are compensating for other tight tissues?
Fourth, a skilled practitioner can assess you on a functional level. At the Body Genius Institute we use the Functional Movement Screen®, Y-Balance Test® and a range of other functional tests to determine how well you move. Are your ITBs chronically tight due to poor functional ability?
Fifth, are your ITBs chronically tight due to poor biomechanics in sport or activity? This may include poor bike set up if you are a cyclist, a poor running style, poor form with gym-based exercises, etc
Sixth, are your ITBs chronically tight due to poor internal health? Tightness in soft tissues can be caused by poor gut health, systemic inflammation and many underlying health issues.
Although this sounds like a complicated process, a skilled practitioner can usually sort this out in 2-4 sessions.