Tightness in the iliacus and psoas muscles (your hip flexors) can contribute to IT band pain. The iliotibial (IT) band is a long piece of connective tissue that begins at the iliac crest of the pelvis, runs down the outside of the leg, and crosses the knee joint where it attaches to the tibia (or shin bone). Pain or tightness in the IT band often comes from tension in the surrounding muscles pulling on the IT band, such as the tensor fascia latae (TFL) and glutes.
You can start by using a ball to apply pressure to release these areas and see if that helps, but if the issue persists than there may be a deeper root cause contributing to your IT band pain. What could that be? Tightness in the iliacus and psoas muscles often restrict motion and create misalignment of the hips and pelvis, which then cause muscles like the TFL and glutes to become tight and pull on the IT band, creating pain.
The Mark is designed to apply pressure to the iliacus and psoas muscles to reduce tightness. When used consistently over time, the Mark can help support better movement and an improved alignment of the hips and pelvis, and allow the surrounding TFL and glute muscles to relax. Support this further by using the Orbit (or a lacrosse ball) to release the glutes and TFL. This combination allows the muscles surrounding the hips and pelvis to loosen up and reduce the pulling sensation on the IT band, reducing your pain.
For best results, the Aletha Health products should be used together and alongside other stretches and exercises. Please check with your healthcare practitioner for which stretches and exercises are appropriate for you.
***No matter what your history or symptoms are, consult with your healthcare practitioner before using the Aletha Health products. This information here is educational in nature and not medical advice.
Additional Resources
- Download the Mark instructions manual
- Watch the Mark how-to videos
- Visit our YouTube channel for more educational and instructional videos