How To Stretch Out Your IT Band (Iliotibial Band) 3 Top Stretches For All Abilities!

In todays video we look at three variations of stretches for the IT Band (Iliotibial band). We also look at where the IT Band starts and finishes as well as looking at some of the common symptoms of chronic ITB tightness as well as IT Band syndrome.

What’s the IT band?

The iliotibial band (IT band) is also known as the iliotibial tract or Maissiat’s band. It’s a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip to the knee and shinbone. The IT band helps to extend, abduct, and rotate your hip. It also helps to stabilize and move the side of your knee while protecting the outer thigh.

What is IT Band syndrome that you spoke about?

ITBS is caused by excessive friction from the IT band being overly tight and rubbing against bone. It’s primarily an overuse injury from repetitive movements. ITBS causes friction, irritation, and pain when moving the knee. It seems to happen only in some people, though the reasons for this are unclear.

It’s especially common for cyclists and runners. It can even develop from repetitively walking up and down stairs, wearing high heels, or sitting for long periods with bent knees.

Who gets IT band syndrome?

ITBS can affect anyone. It’s especially common among runners, cyclists, and hikers. Athletes who use their knees such as basketball players, soccer players, and weightlifters are more likely to develop ITBS.

Usually people who get IT band syndrome are younger athletes or people who exercise regularly. Often, it’s due to mistakes in training that can usually be corrected.

Training mistakes include:

not warming up or cooling down properly, pushing yourself past your limits
straining your body, not resting enough between workouts.
Wearing improper shoes or training on the wrong surfaces. Incorrect bicycle fitting, increasing training too quickly or using poor form are few of the many reasons someone may develop ITB syndrome.

How are IT band issues diagnosed?

Your doctor or physical therapist can check to see if you have IT band syndrome by considering your history, looking at your symptoms, and performing a physical exam. This may involve some type of body assessment such as performing certain exercises to demonstrate movement patterns, strength, and stability. Your doctor may assess the alignment of your pelvis and tightness of the IT band. Some cases may require an ultrasound, X-ray, or an MRI scan.

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Видео How To Stretch Out Your IT Band (Iliotibial Band) 3 Top Stretches For All Abilities! канала Travis Tarrant