ITBS is common among runners, cyclists, and people who walk for long distances.
“Those typical stretches might feel good, but they don’t do much because they’re not curing the problem—you’re not getting to why you have IT band pain in the first place,” says Brian Gurney, D.P.T., C.S.C.S., a trainer, board-certified sports clinical specialist, and physical therapist atin New York City. A better strategy for easing the pressure on your IT band: stretching the muscles around it.
“People usually come in with IT band syndrome when they lack hip extension, and when you lose that hip extension, it’s a chain reaction of events that happen,” Gurney explains. “It’s harder for your glutes to engage. You start to push more weight to the outside of your leg to compensate. The IT band and calves get tight, and your whole leg mechanics change.”
To target the right muscles that will help fix your mobility and movement patterns, and relieve your IT band pain, give these stretches a go. Hold each one for at least 10 seconds.This stretch helps release tension in the glutes, which can lead to IT band issues. On an exercise mat, lie face up with your knees bent and feet flat. Raise left foot to the ceiling and hold the grasp just below the knee to hold it up.
forward and leaning into the hands, as you let the legs sink toward the floor, then relax and let knees come up slightly.Lie faceup on an exercise mat with a yoga strap or resistance band wrapped outside your left ankle. Holding both ends of the band in your right hand, pull up to raise your left leg so the foot is pointing toward ceiling. Keeping leg straight, pull the band to the right to extend your left leg across your body, keeping the left hip on floor. Hold, then repeat on opposite side.
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