IT band syndrome is a well being problem that ends in ache on the skin of the knee. Whereas it usually impacts runners, hikers and cyclists, together with athletes reminiscent of basketball and soccer gamers, it may additionally manifest in these new to train. Should you’re experiencing IT band syndrome, the very best factor you are able to do is relaxation and permit your physique to heal. There are additionally efficient stretches and workouts you are able to do that can assist you get again to your finest, healthiest self.
What Is the IT Band?
Also called the iliotibial tract, the IT band is a thick, multipurpose band of fascia (connective tissue) that runs down the size of the outer thigh from the highest of the pelvis to the shin bone. It connects the hip flexor and gluteus maximus (the biggest butt muscle) to the skin of the tibia. The IT band helps to increase, abduct and rotate your hip and can be liable for maintaining your knees and hips secure, notably throughout workouts that entail operating and leaping.
What Is IT Band Syndrome?
IT band syndrome is an overuse harm that’s widespread in endurance athletes like runners, hikers and bikers. Once you bend and lengthen your leg, the IT band strikes over the decrease fringe of your thigh bone, and with repeated bending and lengthening, it may irritate the encircling tissues. Irritation and irritation of the IT band usually manifests itself as ache on the skin of the knee.
What Causes IT Band Syndrome?
IT band syndrome is attributable to extreme friction from the IT band being overly tight and rubbing towards bone. It may possibly have an effect on anybody and is particularly widespread in runners, cyclists and hikers, in addition to athletes who use their knees reminiscent of basketball gamers, soccer gamers and weight lifters. Listed here are some issues that may put you vulnerable to IT band syndrome:
- Pre-existing IT band tightness or prior harm
- Weak hip, gluteal and belly muscle tissues
- Weak spot or lack of flexibility
- Repetitive actions reminiscent of operating or biking
- Knee arthritis
- Extended sitting
- Not warming up or cooling down correctly
- Pushing your self tougher than it is best to
- Not taking sufficient relaxation between exercise days
- Sporting unsuitable/worn out sneakers
- Coaching on the flawed surfaces
- Working downhill
- Rising coaching too rapidly
- Utilizing poor kind throughout workouts or sports activities
What Are the Signs of IT Band Syndrome?
The most typical symptom of IT band syndrome is ache on the skin of the knee (it may have an effect on one or each knees) that will get worse in case you proceed the exercise that’s inflicting the ache. Listed here are different signs to look out for:
- Aching, burning and tenderness on the skin of your knee
- Sharp ache on the outer knee that may radiate into the outer thigh or calf
- A clicking sensation the place the band rubs towards the knee
- Lingering ache after train
- Tenderness within the knee and buttocks
- Redness and heat across the knee, particularly the outer half
5 Tricks to Forestall IT Band Syndrome
1. Take a couple of days off in case you begin to really feel ache on the skin of your knee
2. Be certain that to heat up correctly earlier than workouts, for instance, stroll for 10-15 minutes earlier than you begin your runs or a strenuous section of your train routine
3. Exchange your sneakers recurrently, and instantly in the event that they’re worn alongside the skin of the only
4. Keep away from coaching on uneven surfaces, reminiscent of concrete
5. Use a foam curler after train to stop tightness in your IT band
Four Stretches for IT Band Syndrome
1. Ahead Fold with Crossed Legs
Begin standing along with your toes hip distance aside, crossing your left foot over your proper and aligning your pinky toes as a lot as potential. Lengthen your arms overhead, then hinge ahead out of your hips and are available right into a ahead fold. Attain your fingers towards the ground, elongating the again of your neck. You possibly can maintain your knees barely bent. Maintain for one minute then swap to the opposite aspect. This stretch helps relieve stress and tightness alongside your IT band.
2. Glute Stretch
Lie in your again along with your knees bent and your toes flat on the ground. Elevate the left foot to the ceiling, then place your left ankle over your bent proper knee, turning the shin to the aspect so it’s perpendicular to your physique. Grasp under your proper knee, pulling each legs towards your chest. Maintain the stretch for 30 seconds and repeat on the opposite aspect. It will assist launch stress within the glutes, which might result in IT band points.
3. Cow Face Pose
Sit down along with your again straight, bend your left knee and place it on the centre of your physique. Draw your left foot in towards your hip and cross your proper knee over the left, stacking your knees. Place your proper heel and ankle to the skin of your left hip and maintain this place as much as one minute. For a deeper stretch, stroll your fingers out in entrance of you. Repeat on the other aspect. This stretch relieves tightness within the glutes, hips and thighs, enhancing flexibility and mobility.
4. Foam Curler Stretch
Lie in your proper aspect along with your higher thigh resting on the froth curler. Preserve your proper leg straight and press the underside of your left foot into the ground for help. Place each fingers on the ground for stability, then foam roll all the way down to your knee and again as much as your hip. Do that for about 5 minutes then swap to the opposite aspect. It will assist launch stress, knots and tightness round your IT band.
Four Workout routines for IT Band Syndrome
1. Aspect Leg Elevate
Lie in your proper aspect with each legs straight out, urgent your left hand into the ground for help. Elevate your left leg 45 levels, pause for 2 to 5 seconds, then decrease. Repeat on either side with 20 to 30 reps on every. You should use an train band round your ankles to extend resistance. This targets your core, glutes and hip abductors, which helps enhance stability.
2. Hip Thrust
Lie in your again along with your arms at your sides, knees bent and toes flat on the ground. Push your heels into the bottom and use your glutes to lift your pelvis up till your physique varieties a straight line out of your knees to your shoulders. Decrease slowly, and repeat 20 to 30 instances.
3. The Clamshell
Lie in your proper aspect along with your knees bent at a 45-degree proper angle and your hips stacked. Carry your left knee up whereas maintaining your toes collectively, in order that your legs are opening like a clamshell. Repeat on the opposite aspect. You possibly can add a resistance band round your knees for extra stress. This strengthens your hips and glutes, serving to to stop IT band harm.
4. Lateral Band Stroll
Utilizing a resistance band round your ankles, bend your knees barely and take a number of steps to 1 aspect after which again the opposite approach. Be certain that there may be good stress. It’s also possible to place the band round your thighs and bend your knees slightly extra, taking greater steps. This targets your hip abductors and gluteus medius and is helpful for individuals who have interaction in operating, leaping, pivoting and twisting.
Should you’re battling IT band syndrome, strive these stretches and workouts to get again to your wholesome, un-injured self.
