When you have tight iliotibial (IT) bands, stretching looks like the logical resolution. However coping with IT band syndrome, which accounts for 22 % of accidents to the decrease extremities, will not be so easy; most “IT band stretches” don’t even goal the IT band.
Right here’s what you need to find out about relieving IT band tightness and what causes it within the first place.
What Is the IT Band?
The IT band, or iliotibial tract, is a chunk of fascial tissue that runs alongside the skin of the hip and thigh. It begins on the ilium (pelvis) and ends on the tibia within the decrease portion of the leg.
Based on Dr. Theresa Marko, PT, DPT, MS, OCS, board-certified orthopedic scientific specialist in bodily remedy and proprietor of Marko Bodily Remedy, PLLC, in New York Metropolis, the IT band has an vital, multi-faceted job.
“It helps to help your pelvis and your hip throughout actions like strolling, working, and going up and down stairs in order that your leg and knee keep aligned together with your hip and that your knee doesn’t fall in in direction of the opposite knee,” she says.
“It additionally has an enormous function in serving to the knee to flex/bend and lengthen/straighten. The decrease portion of the IT band adjustments its perform with actually each step we take, serving to to straighten and bend the knee,” Marko provides.
Methods to Stretch the IT Band
It’s not unusual, particularly amongst athletes and lively individuals, for the IT band to really feel painfully tight, which might even trigger ache within the outer knee. So what are the very best IT band stretches?
Technically, there aren’t any, says Lauren Lobert Frison, DPT, OMPT, CSCS, proprietor of APEX Bodily Remedy in Brighton, Michigan. “Your IT band will not be contractile tissue, like muscle is,” she explains. “Any IT band stretches you discover are actually simply impacting the tensor fascia latae (TFL) muscle,” she says. Situated within the hip, the TFL is a small muscle to which the IT band connects.
To stretch and goal the TFL muscle, Marko recommends the standing aspect bend.
Standing aspect bend
- Stand together with your ft about hip-width aside. Elevate your arms straight overhead, and cross your left ankle over your proper.
- Push your hips to the left and bend your higher physique to the precise. Maintain for 30 seconds.
- Come again by means of the middle. Launch the stretch, and uncross your legs.
- Repeat on the alternative aspect.
You may have the choice to carry out standing aspect bend pose subsequent to a wall for steadiness.
IT band therapeutic massage
As an alternative of IT band stretches, Marko recommends tissue mobilization or therapeutic massage for tight IT bands. “You need to loosen the fibers of the IT band, so it stops being so taut and pulling so exhausting in your bones,” she says.
A bodily therapist can administer therapeutic massage, use a therapeutic massage gun, or carry out cupping, however you can too do self-myofascial launch utilizing a foam curler, therapeutic massage stick, or Marko’s favourite self-massage software: the tennis ball.
“A tennis ball is a pleasant measurement and stress, appearing like an elbow being pressed in,” she says.
To therapeutic massage your IT band and the encircling tissues, lie in your aspect and place a tennis ball between your IT band and the ground. Calm down as a lot as you possibly can, permitting the tennis ball to “soften” your tissues. Slowly work your method down the IT band by barely adjusting the tennis ball’s place.
Facet-lying leg raise
Stretching and therapeutic massage may also help relieve the signs of a decent IT band, however if you wish to stop IT band ache, you want to tackle the underlying challenge.
Once more, a bodily therapist can present an individualized evaluation, but it surely’s widespread for individuals with tight IT bands to have weak gluteus medius muscle mass. The side-lying leg raise may also help strengthen this portion of the glutes.
- Lie in your aspect together with your hips stacked on prime of one another. Use your backside arm to prop up your head and your prime arm to assist preserve steadiness.
- Roll ahead barely and place the underside leg just a few inches behind you.
- Elevate the highest leg 45 levels. “Greater than that, you’re utilizing your again muscle mass to do the lifting,” Marko says.
- Maintain for one second earlier than decreasing the leg. Full all reps on one aspect earlier than switching sides.
What Causes a Tight IT Band?
The IT band helps stabilize the hip and knee throughout actions like strolling, working, and climbing. When the muscle mass across the hip and/or knee usually are not pulling their weight in these actions, the IT band picks up the slack, inflicting it to tighten. So incorporating power coaching — particularly glute-targeted strikes — may also help relieve ache or discomfort.
Strolling or working in worn-out soles could contribute to your tight IT bands, so it helps to exchange your athletic sneakers commonly.
And in the event you’re coaching for an endurance occasion, drastic spikes in actions like working and biking can set off IT band tightness and ache. Take a gradual strategy to rising your mileage, and your physique will thanks.
