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How to Treat IT Band Syndrome: 8 Stretches and Exercises That Work

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IT band syndrome is a well being issue that outcomes in ache on the outside of the knee. While it often impacts runners, hikers and cyclists, together with athletes such as basketball and soccer players, it can additionally manifest in these new to exercise. If you’re experiencing IT band syndrome, the best factor you are able to do is relaxation and permit your physique to heal. There are additionally efficient stretches and exercises you are able to do to assist you get again to your best, healthiest self.

What Is the IT Band?

Also known because the iliotibial tract, the IT band is a thick, multipurpose band of fascia (connective tissue) that runs down the size of the outer thigh from the highest of the pelvis to the shin bone. It connects the hip flexor and gluteus maximus (the largest butt muscle) to the outside of the tibia. The IT band helps to extend, abduct and rotate your hip and is additionally accountable for keeping your knees and hips stable, particularly throughout exercises that entail running and jumping.

What Is IT Band Syndrome?

IT band syndrome is an overuse injury that’s common in endurance athletes like runners, hikers and bikers. When you bend and extend your leg, the IT band strikes over the decrease fringe of your thigh bone, and with repeated bending and extending, it can irritate the surrounding tissues. Inflammation and irritation of the IT band often manifests itself as ache on the outside of the knee.

What Causes IT Band Syndrome?

IT band syndrome is caused by extreme friction from the IT band being overly tight and rubbing against bone. It can have an effect on anybody and is particularly common in runners, cyclists and hikers, in addition to athletes who use their knees such as basketball players, soccer gamers and weight lifters. Here are some issues that may put you in danger of IT band syndrome:

  • Pre-existing IT band tightness or prior injury
  • Weak hip, gluteal and abdominal muscles
  • Weakness or lack of flexibility
  • Repetitive actions such as running or cycling
  • Knee arthritis
  • Prolonged sitting
  • Not warming up or cooling down properly
  • Pushing your self harder than you should
  • Not taking sufficient relaxation between train days
  • Wearing unsuitable/worn out shoes
  • Training on the incorrect surfaces
  • Running downhill
  • Increasing coaching too quickly
  • Using poor form throughout exercises or sports

What Are the Symptoms of IT Band Syndrome?

The most common symptom of IT band syndrome is ache on the outside of the knee (it can have an effect on one or each knees) that will get worse if you proceed the exercise that’s inflicting the pain. Here are different signs to look out for:

  • Aching, burning and tenderness on the outside of your knee
  • Sharp ache on the outer knee that may radiate into the outer thigh or calf
  • A clicking sensation the place the band rubs against the knee
  • Lingering ache after exercise
  • Tenderness within the knee and buttocks
  • Redness and heat across the knee, particularly the outer part

5 Tips to Prevent IT Band Syndrome

1. Take a few days off if you begin to really feel ache on the outside of your knee
2. Make certain to heat up correctly earlier than exercises, for example, stroll for 10-15 minutes earlier than you begin your runs or a strenuous phase of your train routine
3. Replace your shoes regularly, and instantly if they’re worn alongside the outside of the sole
4. Avoid coaching on uneven surfaces, such as concrete
5. Use a foam roller after train to prevent tightness in your IT band

4 Stretches for IT Band Syndrome

1. Forward Fold with Crossed Legs
Start standing with your feet hip distance apart, crossing your left foot over your proper and aligning your pinky toes as a lot as possible. Extend your arms overhead, then hinge ahead out of your hips and are available proper into a ahead fold. Reach your hands towards the floor, elongating the again of your neck. You can keep your knees barely bent. Hold for one minute then switch to the reverse side. This stretch helps relieve tension and tightness alongside your IT band.

2. Glute Stretch
Lie in your again with your knees bent and your feet flat on the floor. Raise the left foot to the ceiling, then place your left ankle over your bent proper knee, turning the shin to the side so it’s perpendicular to your body. Grasp below your proper knee, pulling each legs towards your chest. Hold the stretch for 30 seconds and repeat on the reverse side. This will assist launch tension within the glutes, which can result in IT band issues.

3. Cow Face Pose
Sit down with your again straight, bend your left knee and place it on the centre of your body. Draw your left foot in towards your hip and cross your proper knee over the left, stacking your knees. Place your proper heel and ankle to the outside of your left hip and maintain this place as a lot as one minute. For a deeper stretch, stroll your hands out in entrance of you. Repeat on the reverse side. This stretch relieves tightness within the glutes, hips and thighs, improving flexibility and mobility.

4. Foam Roller Stretch
Lie in your proper side with your higher thigh resting on the froth roller. Keep your proper leg straight and press the underside of your left foot into the floor for support. Place each hands on the floor for stability, then foam roll down to your knee and again as a lot as your hip. Do this for about 5 minutes then switch to the reverse side. This will assist launch tension, knots and tightness round your IT band.

4 Exercises for IT Band Syndrome

1. Side Leg Raise
Lie in your proper side with each legs straight out, urgent your left hand into the floor for support. Raise your left leg forty five degrees, pause for 2 to 5 seconds, then lower. Repeat on each sides with 20 to 30 reps on each. You can use an train band round your ankles to extend resistance. This targets your core, glutes and hip abductors, which helps enhance stability.

2. Hip Thrust
Lie in your again with your arms at your sides, knees bent and feet flat on the floor. Push your heels into the underside and use your glutes to raise your pelvis up till your physique forms a straight line out of your knees to your shoulders. Lower slowly, and repeat 20 to 30 times.

3. The Clamshell
Lie in your proper side with your knees bent at a 45-degree proper angle and your hips stacked. Lift your left knee up whereas keeping your feet together, in order that your legs are opening like a clamshell. Repeat on the reverse side. You can add a resistance band round your knees for extra tension. This strengthens your hips and glutes, serving to to prevent IT band injury.

4. Lateral Band Walk
Using a resistance band round your ankles, bend your knees barely and take a number of steps to one side after which again the reverse way. Make sure there is good tension. You can additionally place the band round your thighs and bend your knees a little more, taking bigger steps. This targets your hip abductors and gluteus medius and is beneficial for these that engage in running, jumping, pivoting and twisting.

If you’re struggling with IT band syndrome, try these stretches and exercises to get again to your healthy, un-injured self.

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