The IT band, also called the IT band, is one of the most common culprits for knee pain in cyclists and runners. Despite its importance, very few understand how it works and give it the necessary attention. It is necessary that, before starting to stretch, you know everything about this muscle and the actions that can harm it.
What is the Iliotibial Band?
The iliotibial band is a thick, fibrous band of fascia that extends from the tensor fascia latae (TFL) to the gluteus maximus or, what is the same, from the hip to the knee. Along the entire outer thigh, it connects the pelvis (iliac crest) to the bottom of the knee (tibia), as the name suggests.
Many people believe that this band is a muscle, but they are not correct. The band is connective tissue that cannot really be stretched. There is recent research that says that it would take a lot of force to stretch the IT band, more than you could generate on your own.
You are thinking that you do notice tension when you stretch, right? This is because you are feeling a tightness in the muscles around your hip and IT band. The stretch of crossing one leg behind the other and pushing the hip to the side is one of the most common, but you're actually doing a tensor fascia lata stretch.
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What to do if we suffer pain or discomfort in the iliotibial band?
Do stretches (but not the IT band)
There is room for all stretches, but it is not necessary to stretch the stretchable. To stretch your hip and thigh muscles, try doing a lying hip stretch.
To perform a Figure 4 stretch, lie on your back with your knees bent and cross your left ankle over your right knee. Place your hands around the back of your right thigh and bring your right knee in toward your chest. Hold the position for at least 30 seconds. Do it again with the other leg.
Strengthen your glutes
According to an investigation from Stanford University, strengthening the gluteus medius and maximus is the most important step in avoiding IT band-related pain. The study suggested that athletes perform exercises such as clamshells, straight leg raises in abduction, glute bridges, bear walks and isometric single leg presses.
Use Foam Roller for your muscles
Although there are still no studies that support the effectiveness of foam rolling, we actually feel that it relieves pain and we are more relaxed. However, instead of focusing on the IT band, try performing exercises with your foam roller rolling on the quads, glutes, and hamstrings; This is how we help muscles warm up and cool down before and after workouts.
Rest
If you experience pain before, during, or after a workout, as well as during daily activities like climbing stairs or standing, you may need to take a short break. By continuously doing the same repetitive movements that cause pain and we do not address the real root of the problem (weak hips or weak buttocks), we will only be motivating to continue with inflammation and pain.