When you have tight iliotibial (IT) bands, stretching looks like the logical answer. However coping with IT band syndrome, which accounts for 22 p.c of accidents to the decrease extremities, is just not so easy; most “IT band stretches” don’t even goal the IT band.

Right here’s what it’s best 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 bit 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.

In line with Dr. Theresa Marko, PT, DPT, MS, OCS, board-certified orthopedic medical specialist in bodily remedy and proprietor of Marko Bodily Remedy, PLLC, in New York Metropolis, the IT band has an essential, multi-faceted job.

“It helps to assist 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 along with your hip and that your knee doesn’t fall in in the direction of the opposite knee,” she says.

“It additionally has an enormous function in serving to the knee to flex/bend and prolong/straighten. The decrease portion of the IT band modifications its operate with actually each step we take, serving to to straighten and bend the knee,” Marko provides.

Stretch the IT Band

It’s not unusual, particularly amongst athletes and lively folks, 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 is just not 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 facet bend.

Standing facet bend

• Stand along with your toes about hip-width aside. Raise 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 suitable. Maintain for 30 seconds.
• Come again by way of the middle. Launch the stretch, and uncross your legs.
• Repeat on the other facet.

You may have the choice to carry out standing facet bend pose subsequent to a wall for steadiness.

IT band therapeutic massage

As a substitute 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 arduous in your bones,” she says.

A bodily therapist can administer therapeutic massage, use a therapeutic massage gun, or carry out cupping, however you too can 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 dimension and stress, appearing like an elbow being pressed in,” she says.

To therapeutic massage your IT band and the encompassing tissues, lie in your facet and place a tennis ball between your IT band and the ground. Chill out as a lot as you possibly can, permitting the tennis ball to “soften” your tissues. Slowly work your means down the IT band by barely adjusting the tennis ball’s place.

Facet-lying leg raise

Stretching and therapeutic massage might help relieve the signs of a good IT band, however if you wish to stop IT band ache, it’s essential tackle the underlying concern.

Once more, a bodily therapist can present an individualized evaluation, but it surely’s widespread for folks with tight IT bands to have weak gluteus medius muscle tissues. The side-lying leg raise might help strengthen this portion of the glutes.

• Lie in your facet along with your hips stacked on high of one another. Use your backside arm to prop up your head and your high arm to assist keep steadiness.
• Roll ahead barely and place the underside leg just a few inches behind you.
• Raise the highest leg 45 levels. “Greater than that, you might be utilizing your again muscle tissues to do the lifting,” Marko says.
• Maintain for one second earlier than reducing the leg. Full all reps on one facet 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 tissues 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 energy coaching — particularly glute-targeted strikes — might help relieve ache or discomfort.

Strolling or working in worn-out soles might contribute to your tight IT bands, so it helps to change your athletic footwear recurrently.

And when 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 growing your mileage, and your physique will thanks.