Runners: Is Your Knee Pain Patellofemoral or IT Band Syndrome?
What You Should Know and How Massage Therapy Can Help
Knee pain can be frustrating, especially when it interferes with your ability to move, exercise, or simply enjoy your day. Two of the most common knee issues we see in active clients are Patellofemoral Pain Syndrome (PFPS) and Iliotibial Band Syndrome (ITBS). While they may sound similar, they affect different parts of the knee and have unique causes and treatment approaches.
In this post, we’ll break down what these conditions are, how to recognize them, and how massage therapy, along with strength and flexibility work, can play a supportive role in your healing.
What Is Patellofemoral Pain Syndrome?
Often called “Runner’s Knee,” Patellofemoral Pain Syndrome refers to pain around or behind the kneecap (patella). This condition isn’t caused by one single event, but by a combination of overuse, muscle imbalances, and poor movement patterns that affect how the kneecap tracks over the thigh bone.
Symptoms:
Dull, aching pain in the front of the knee
Pain when climbing stairs, squatting, or sitting for long periods
Clicking or popping sounds when bending the knee
Who’s at Risk?
Runners and athletes
People with weak hip or thigh muscles
Anyone who’s recently increased their activity level or intensity
How Massage Can Help:
Massage therapy can reduce tension in tight muscles (such as the quads and hamstrings) that may be pulling the kneecap out of alignment. We also work to improve circulation, reduce inflammation, and support muscular balance, which can help restore pain-free movement.
What Is Iliotibial Band Syndrome?
Iliotibial Band Syndrome, or ITBS, is another common overuse injury. The iliotibial (IT) band is a thick band of connective tissue that runs from the hip to the outer knee. When this band becomes tight or inflamed, it can rub against the bone on the outside of the knee, causing sharp, localized pain.
Symptoms:
Sharp or burning pain on the outer side of the knee
Pain that worsens with activity, especially running downhill
Tenderness when pressing on the outside of the knee
Who’s at Risk?
Runners and cyclists
People with weak hips or poor biomechanics
Those who suddenly increase their training volume
How Massage Can Help:
Massage therapy focuses on releasing the tension in the IT band, glutes, and tensor fasciae latae (TFL)—all areas that can contribute to tightness and friction. Deep tissue and myofascial techniques can reduce discomfort and improve tissue mobility, making it easier to move without pain.
How to Support Your Knees Between Sessions
While massage is a powerful tool, recovery often works best when combined with corrective exercises and self-care. Here are a few tips you can try at home:
Foam roll the quads, glutes, and IT band area regularly
Strengthen your glutes, hip abductors, and core
Stretch your hamstrings, calves, and TFL
Modify activities that increase pain (avoid deep squats or long runs until symptoms improve)
Consider a professional gait or movement assessment
Need Help with Knee Pain?
At Active Holistic Therapy, we understand how frustrating chronic or acute knee pain can be. Our team uses therapeutic massage, movement education, and body awareness techniques to help you recover and return to doing what you love—pain-free. Whether you’re a weekend warrior or just trying to get through the workday without discomfort, we’re here to help.