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The iliotibial band, or IT band, extends out of your hip to your knee alongside the surface of your thigh. The thick band of connective fibers is the biggest piece of fascia within the human physique – and sometimes one of many greatest pains for runners and cyclists.
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IT band syndrome is a typical overuse damage that sidelines even the hardiest endurance athletes. The ache it brings can flip easy steps into an achy shuffle.
Focused stretching and workout routines might help ease and even forestall IT band syndrome by enhancing your flexibility and strengthening key muscle groups, says bodily therapist Shelley Krampf, PT, DPT.
What causes IT band syndrome?
An anatomy and physiology lesson appears with a view to higher perceive IT band syndrome.
As you bend and lengthen your leg, the IT band glides over your higher thigh bone and high of the tibia (shin bone). Repeating the movement time and again slowly works to tighten your IT band, explains Krampf.
Because the tissue grows extra taught, friction develops because it begins to rub over your bony infrastructure. That rubbing results in irritation and irritation that may reveal itself as an intense and chronic ache in your knee or hip.
Many embody IT band syndrome as a reason behind “runner’s knee” given how usually it slows those that pound out miles. It’s additionally widespread amongst cyclists and weight lifters (suppose squatting workout routines).
It’s not simply athletes searching for solutions for IT band syndrome, although: The damage additionally has been related to carrying excessive heels and even sitting at a desk along with your knees bent for hours at a time.
Therapy for IT band syndrome
What do you have to do in case your IT band begins barking? Krampf supplied one phrase: STOP.
“Persevering with the exercise that led to the issue isn’t going to make it go away,” says Krampf. Relaxation is step one in restoration. She additionally recommends utilizing ice on the aching space, stretching and taking anti-inflammatory remedy (like Advil® or Motrin®).
As soon as your knee or hip stops hurting throughout regular day by day actions (like climbing a set of stairs), slowly resume your bodily exercise.
Stretching and foam rolling
Some focused consideration to your IT band by way of stretches and foam rolling also can make it easier to return to motion and – higher but – keep there.
Krampf recommends making these stretches a part of your routine to maintain IT band points at bay.
Wall or chair-supported stretch
Begin in a standing place along with your toes collectively. Cross your proper leg behind your left leg. Utilizing a wall or chair for help, lean barely ahead and to the left. Maintain for 30 seconds whereas feeling your IT band stretch in your proper aspect.
Do the identical with the alternative leg. Repeat 5 instances.
Ahead fold with crossed legs
Begin in a standing place along with your toes collectively. Cross your proper leg over your left leg, setting your proper foot right down to the surface of your left foot. Attain down towards your left foot and breathe deeply. Maintain for 30 seconds because the muscle releases.
Do the identical with the alternative foot. Repeat 5 instances.
Supine IT band stretch
Lie in your again along with your knees bent. Raise your proper leg over your left knee, hooking your proper ankle round your left knee. Then use your proper leg to drag the left leg right down to the appropriate. Maintain for 30 seconds.
Do the identical with the alternative leg. Repeat 5 instances.
Belt/strap IT band stretch
Lie in your again. Loop a belt or strap round your proper foot. Raise your proper leg up straight earlier than bringing it throughout your physique (to the left) whereas maintaining your hips flat. You must really feel a delicate stretch alongside your proper outer thigh. Maintain for 30 seconds.
Do the identical with the alternative foot. Repeat 5 instances.
Aspect-lying IT band stretch
Lie in your left aspect along with your legs collectively and your hips and knees bent. Retaining your knee bent, transfer your proper leg behind you and permit it to drop down till you are feeling a delicate stretch within the aspect of your proper thigh. Maintain for 30 seconds.
Do the identical on the alternative aspect. Repeat 5 instances.
Foam rolling
Begin in your proper aspect resting atop a foam curler positioned on the backside of your outer proper thigh. Bend your left leg and set your left foot down in entrance of your proper leg. Utilizing your arms and left leg, roll your outer thigh up and down the froth curler from knee to hip.
Roll for 3 minutes as soon as a day. A warning on this one, although: “It’s very efficient, but it surely hurts like loopy,” says Krampf.
Underlying causes of IT band syndrome
In case your IT band continues to ache, Krampf suggests working with a bodily therapist to search out and handle potential causes. Points might embody variations in proper and left leg size, muscle weak point in your hips, glutes or core that have an effect on correct gait mechanics, and even ill-fitting sneakers.
One thing so simple as operating the identical route daily might even be an element mixed with overuse, Krampf mentioned.
The underside line, although, is that any endurance athlete ought to all the time make their IT bands a spotlight.
“Should you’re somebody who runs or cycles so much, take note of them and do your stretches,” says Krampf. “Don’t wait to handle your IT bands till they’re an issue. Make it a part of your routine.”
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