If you’ve been foam rolling your IT band and stretching every day—but that outer leg pain still won’t quit—read on.
At R3 Physio, many of our clients come in frustrated with persistent pain down the outside of their thigh or hip. They’ve been told it’s their IT band, and have tried every stretch and mobility tool in the book.
Here’s what we’ve found:
The IT band is rarely the actual problem.
The Real Culprit? Muscle Imbalance + Fascial Tension
The IT band isn’t a muscle—it’s connective tissue.
It doesn’t contract, and it doesn’t stretch well either.
What affects it?
Overactive TFL (tensor fascia latae)
Underactive glutes
Lumbar spine or pelvic restriction
Old injuries that created tension in the fascia—especially if you’ve ever had “sciatica-like” pain before
The fascia in your body remembers patterns. If you’ve had a nerve irritation down your leg before, it’s common for the tissue in that path to become tense and reactive—especially under stress or poor movement patterns.
Why Stretching Alone Doesn’t Work
When there’s an imbalance between the muscles that control your pelvis and hip, the IT band tightens as a symptom, not a cause.
That’s why your recovery has to include:
Hip and pelvic mobility work
Lumbar spine assessment
Targeted strengthening and control
Manual therapy to release fascial restrictions
Holistic Physical Therapy That Works
At R3 Physio, we take a systems-based, hands-on approach to healing. Our work with clients includes:
Functional Manual Therapy
Visceral Manipulation
Neuromuscular Re-education
And personalized movement plans that work with your body
📍 Looking for physical therapy in Keller that actually addresses root causes?
Let’s get your body moving again—without chasing pain.