The Right Way to Fix Your IT Band Pain in Your Knee


When you’re an energetic individual, and particularly in case you’re a runner, Iliotibial Band Syndrome is likely one of the most common overuse injuries that may sideline you. Although many individuals endure from IT Band Syndrome, few perceive what it’s and the way to deal with it.

The IT band is an extended, thick swath of fascia that begins close to your hips, runs alongside the surface of your leg, and attaches outdoors the knee. It’s not a muscle and it could possibly’t contract, which implies it doesn’t lengthen, shorten, or stretch. Image the IT band like a rope — you’ll be able to improve or lower stress on it, however its precise bodily size by no means adjustments. The IT band is pulled by the muscular tissues connected to it — the most important glute muscle and outer hip — and pushed by the vastus laterals (the outer quad), which is situated on the backside of the IT band. When any of these muscular tissues develop into too tight, you could have an issue.



One of many most important capabilities of the IT band is to assist stabilize the knee. When you could have restrictions within the muscular tissues attaching to the IT band, it could possibly trigger stress on the band, and this creates friction and compression in your knee. The ache and swelling that usually happens with IT Band Syndrome isn’t far behind. IT Band Syndrome signs usually flare up when individuals train in outdated or improper footwear, ramp up their exercises too rapidly, fail to heat up, or work out on an unstable floor. If the muscular tissues surrounding the IT Band are already tight, these components can set off IT Band Syndrome as a result of they drive the physique to compensate, additional overusing the restricted muscular tissues, which in flip forestall the IT band from doing its job.

IT band syndrome
Deal with the muscular tissues on each ends of your IT band to scale back ache. SEBASTIAN KAULITZKI / Getty


To deal with IT Band Syndrome, you must deal with the underlying causes: tightness and weak spot within the muscular tissues connected to the band. These workouts will assist get your physique again in stability.

Hip Flexor Launch

  • For this launch, use two lacrosse balls taped collectively.
  • Lie facedown and place the double lacrosse ball slightly below your hip bone.
  • Lean a tolerable quantity of weight onto the lacrosse balls.
  • Bend the knee on the aspect of the discharge again to a 90-degree angle.
  • Swing your leg aspect to aspect in a tolerable vary of movement. Repeat for 30-second to two-minute intervals. Swap sides.

Vastus Lateralis Launch

  • Lie on one aspect, with a foam curler below your backside leg midway between your hip and knee.
  • Slide your leg up and down alongside the froth curler, transferring it from the highest of the knee to the bottom of the hip, making an attempt to work over the extra tender areas.
  • Repeat for 30-second to two-minute intervals.
  • To concentrate on a particular space of the IT band, find probably the most tender space with the froth curler and cease. Bend your knee at a 90-degree angle, after which straighten. Repeat movement of bending and straightening the knee for 10 to 15 seconds. Swap sides.

Glute Max Launch

  • Sit along with your legs out, and place a lacrosse ball below the suitable glute with stress on a young space.
  • Bend your proper knee up along with your foot flat on the ground, nonetheless leaning into the lacrosse ball.
  • Fan your knee out to the aspect and again in to work your glute over the ball.
  • Repeat for 30-second to two-minute intervals. Swap sides.

Inside Thigh Squats

  • Stand with ft shoulder-width aside, toes identified at a 45-degree angle, weight in heels.
  • Squat, pushing hips again as in case you had been sitting in a chair that’s too far behind you.
  • Whereas squatting, push knees out. Go as little as you’ll be able to, then push by way of heels to face. Do three units of 15 reps.
  • Repeat, doing three units of 15 reps, however this time with weight within the balls of your ft.

David Reavy, founding father of Chicago-based React Physical Therapy, is the creator of the Reavy Methodology, a complete physique method to bodily remedy and train. Reavy works with quite a few professional athletes from the NFL, NBA, MLS, and the WNBA.

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