Why Your Hip Flare-Ups Might Not Be Just Bursitis: A Look at the IT Band

Is your hip flare-up ruining your day? It’s not always bursitis. Often, the real issue is fascia, especially around the iliotibial band (or IT band) area. This shows up a lot in runners, desk workers, and athletes alike. The tricky part? The IT band behaves very differently than muscle, so it needs a different approach.

Unlike muscle tissue, the IT band:

• Doesn’t contract like muscle. It’s mostly tendon and fascia, which means it responds better to slow, sustained pressure than quick stretching. Stretching is often ineffective here and can actually make irritation worse. Muscles, on the other hand, adapt through contraction and lengthening. That’s how we build strength.

• Stores tension along its length. The IT band stores and releases elastic energy to help us walk and run efficiently. When it gets overloaded, that tension can show up at the knee, the hip, or both.

• Recovers more slowly. Fascia and tendons take longer to release safely. Aggressive pressure can irritate the tissue instead of helping it calm down.

• Can’t be strengthened. You can’t “build up” the IT band the way you can build up and strengthen a muscle.

Las Vegas Massage Therapist, Christina Aldan, massaging hip and IT band

If you’re having IT band pain, the solution usually isn’t to stretch the IT band itself, it’s to build up your booty. When the glute muscles do their job, they absorb and distribute more force, taking pressure off the overworked IT band.

In my sessions, I use a technique I call the Hip Bone Sandwich to work the fascia around the hip. I slowly smoosh, feed, and stretch the tissues, creating a plump “sandwich” that encourages lengthening and circulation. A little wooga-wooga, a little stretch, and Ope! I’m makin’ biscuits. This approach mobilizes the fascia without overstressing the tendon.

From there, I change angles and work along the IT band itself. This massage protocol helps improve circulation, ease tension, and restore mobility. When the IT band is released safely, hip flare-ups, restricted motion, and discomfort often improve significantly.

Slow and steady wins here. The video above is sped up faster for social media. But keep in mind that fascia and tendons respond best when you go slow and low.

My Las Vegas massage studio also offers mobile massage services across the valley, so you have options. Book your Las Vegas massage with me today!