Yoga Stretching Iliotibial Band Stretches

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...outside of your thighs and legs. A sudden increase in your activity levels or a change in the intensity of your workout can lead to Iliotibial Band Syndrome. In case you are bow legged or you overpronate (where you feet turn too far inwards), you may develop IT band syndrome as well. Tight thigh or butt muscles can aggravate IT band pain as can pregnancy. During a pregnancy, a woman’s center of gravity shifts and as the weight increases and the connective tissues in the body loosen, the IT band comes under extra pressure and starts hurting.

IT band pain occurs when this band of tissue gets inflamed and irritated. This irritation generally happens near the knee joint leading to a stinging sharp pain in the area or a popping sensation on the outer side of the knee. IT band pain could also be dull and throbbing and spread over the entire side of your leg or radiating down your knee to the shinbone. Hip pain due to IT band syndrome occurs as you age.

Treatment for IT band pain ranges from icing the area, taking painkillers and most importantly - Iliotibial band stretches. IT band stretches are essential for pain relief and to relieve tightness.

IT Band Stretches For Runners

IT band stretches for runners are very important, as IT band syndrome is very common with runners and athletes. A condition known as Runner’s knee can develop as a result of IT band inflammation and only IT band stretches and strengthening exercises can relieve this pain and discomfort. A physiotherapist or trainer will be able to prescribe the best stretches for your particular condition. IT band stretches for hip pain and IT band stretches for knee pain can also be customized as per your individual requirements.

Performing an IT Band Stretch is one of the most essential things you can do to help relieve hip or knee pain. Some simple IT band stretches for relief are as follows:

IT Band Stretch 1:

1. Stand straight and cross the affected leg behind the opposite leg.
2. Lean towards your unaffected leg until you feel the stretch on the leg behind you.
3. Hold for a minimum of 30 seconds. Release and repeat five times.

IT Band Stretch 2:

1. Lie down on your back with your legs stretched out in front of you and your arms out to the sides.Your body should look like a T.
2. Raise your affected leg to the ceiling slowly and let it drop across your body to the opposite side.
3. Your upper body and shoulders should stay flat on the floor as your twist at the waist and let the affected leg drop down to the floor.
4. In case you cant keep the leg straight, you can bend your affected leg at the knee to make it easier.
5. Hold for 30 seconds.
6. Return to neutral position and repeat five times.

Iliotibial Band Stretches Foam Roller

Iliotibial band stretches can also use a foam roller to break up the adhesive tissue and relieve any pain. A foam roller can help you stretch hard to reach muscles and work out the tension and knots in them in a safe and effective way. With foam rolling exercises, you can adjust the pressure according to how much pain you are in. If your IT band muscles are feeling exceptionally sensitive, proceed lightly with the exercises. Hold your weight over the spots that are feeling sore and painful for about 30 seconds at a time. Breathe into your pain and discomfort, as this will allow your muscles to relax. Do not roll too strongly onto the affected areas as this may cause bruising and further injury. If you are new to foam rolling exercises, consult with a doctor or trainer before beginning any routine.

IT Band Stretches :- Do's & Don’ts

When doing any of the IT band stretches be sure to follow the prescribed dos and don’ts such as :

• Moving into each stretch slowly, breathing normally and stopping the exercise if there is any sharp or sudden pain.
• IT band stretches should ideally be performed after your work out when there is more synovial fluid flowing between and through your joints.
• This makes it not only easier to stretch the affected areas but also allows the muscles to heal properly

Iliotibial Band Stretches Benefits

• IT band stretches are used to alleviate pain and reduce the symptoms of IT band syndrome.
• These simple stretching exercises can increase the flow of blood to the muscles in the area and reduce the build up of lactic acid.
• As a result soreness and muscle fatigue lessen as well.
• IT band stretches can also prevent further injury and serious knee and hip problems that can develop as a result if IT band syndrome.

Iliotibial Band Stretches

• Arm Stretches
• Chest Stretches
• Shoulder Stretches
• Leg Stretches
• Knee Stretches
• Lower Back Stretches
• Hamstring Stretches
• Running Stretches
• Back Stretches
• Thigh Stretches
• Groin Stretches
• Neck Stretches
• Glute Stretches
• Hip Stretches
• Golfers Stretches
• Calf Muscles Stretches
• Ankle Stretches
• Piriformis Stretches
• Warm Up Stretches
• Dynamic Warm Up Stretches
• Soleus Stretch
• Gastrocnemius Stretch
• Lumbar Stretches
• Quadricep Stretches
• Ballistic Stretching
• Adductor Stretch
• Bicep Stretch
• Triceps Stretch
• Spine Stretches
• Upper Back Stretches
• Abdominal Stretches