For the Health of It: IT band pain ad treatments

Tyler Ryan and Hima Dalal discuss IT Band pain and options for relief

IT Band Pain & Integrative Rehab
with Hima Dalal | Integrative Occupational Therapist

�� What Is IT Band Pain?
The Iliotibial (IT) Band is a thick band of fascia that runs from the hip to the shin along the outer
thigh. When overused or strained, it can lead to IT Band Syndrome—a condition marked by
pain, stiffness, and inflammation, especially around the outer knee.

�� Symptoms & Signs
● Sharp or burning pain on the outside of the knee
● Pain increases with activity (especially running or climbing stairs)
● Hip or thigh tightness
● Snapping or clicking sensation near the knee
● Swelling or tenderness along the IT Band

�� Causes
● Repetitive motion or overuse (e.g., running, cycling)
● Muscle imbalances (weak hips or glutes)
● Poor posture or biomechanics
● Tight fascia and connective tissue
● Lack of flexibility or warm-up
● Sedentary lifestyle leading to muscle stiffness

✅ Treatment at Integrative Health by
Hima Dalal
We believe in treating the root cause—not just the pain. Hima Dalal’s integrative rehab
combines both traditional physical therapyand holistic therapies for full-body, long-term healing.

�� Traditional Treatment Approaches
● Strengthening exercises (glutes, hips, core) to improve support and balance
● Stretching routines for quads, hamstrings, and hip flexors
● Foam rolling and self-myofascial releasetechniques
● Gait and posture correction to reduce pressure on the IT Band
● Manual therapy to reduce inflammation and improve range of motion
● Physical therapy modalities (e.g., ultrasound, TENS) for pain relief

�� Holistic & Integrative Approaches
● Myofascial release therapy to target deep fascia restrictions
● Neuromuscular re-education for improved body mechanics and muscle memory
● Energy healing and breathwork to regulate the nervous system and promote internal
balance
● Postural and ergonomic retraining for lasting lifestyle support
● Mind-body therapy to reduce stress-related tension that can worsen chronic pain
● Anti-inflammatory nutrition guidance to support healing from within
● Yoga-based movement therapy for flexibility, alignment, and mindfulness

�� Why Choose Integrative Rehab?
Hima Dalal’s approach blends evidence-based rehab with intuitive healing. You’re not just
receiving a set of exercises—you’re gaining a personalized healing plan that treats your body,
your lifestyle, and your story.

�� Let Healing Begin
If you're suffering from IT Band pain, there's hope beyond rest and ice. Discover how integrative
rehab can restore your movement and well-being.
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�� Visit www.himadalalintegrativehealth.com by Hima Dalal to schedule your consultatio
telehealth or in person