Iliotibial Band Stretch for Relief!It can be tough to do an Iliotibial Band Stretch because that tightness is often what’s causing your pain. Achieving a good IT Band stretch every day is one of the keys to easing the discomfort caused by IT Band Syndrome.
Here are some stretches for you to try:
Stretch #1 · Stand upright. · Cross the involved leg BEHIND the opposite leg. · Lean to the uninvolved side until you feel the Illiotibial Band stretch on the affected leg. · Hold for 30 seconds. · Repeat five times.
Stretch #2
· Lay on your back with legs long and arms out to the sides in a “T” position. · Extend the involved leg up toward the ceiling. · Let that leg drop ACROSS your body toward the floor. Your upper body stays on the mat, as you are rotating from the waist. · Feel the Iliotibial Band stretch more as the leg comes closer to the floor. · Hold for 30 seconds. · Repeat 5 times. · You can enhance this Iliotibial band stretch by using a fitness band wrapped around the foot of the affected leg, or by pressing down on that leg just above the knee as you stretch. You can also BEND the affected leg as you drop it over, and press down just above the knee.
Stretch #3 · Sit on the floor or a mat with your legs out in front of you. · Bend the knee of the involved leg and cross that leg over your straightened opposite leg, placing your foot flat on the floor. · Rotate your body to look over the shoulder on the involved side. You should feel a stretch along the side of your hip and leg. · Hold for 10-15 seconds. · Repeat 6-8 times.
Stretch #4 · Stand sideways to a wall with the arm closest to the wall outstretched and on the wall. Your unaffected leg should be closest to the wall. · Cross the leg furthest from the wall (the affected leg) behind the other leg. · Anchor the rear foot and gradually put more weight on the hand that is against the wall. · Move your hips away from the wall. · You will feel the iliotibial band stretch down the outside of the leg furthest from the wall from the hip region down to the knee. · Hold in this position for about 5 seconds. · Repeat 10 times
Self-Massage with Foam Roller
A large foam roller is a great tool for getting an Iliotibial Band Stretch. Using a foam roller helps break up adhesions between soft tissue underlying the IT Band and the IT Band itself, which can relieve your pain.
Position yourself on your side lying on the foam roller, with the affected leg on the roller. Bend the knee of your top leg and cross it over your affected leg, so that your foot is flat on the floor. Roll up and down the IT Band gently. You can guide yourself with your hands (on the floor) and your top bent leg. When you find a tight (usually painful) area, stop rolling and “hang out” there for 30-45 seconds, or until pain decreases by about 75%. THE BAD NEWS: The sensation of rolling will range from a gentle pressure to somebody taking a jackhammer to your IT Band. THE GOOD NEWS: The more often you roll, the less painful it becomes. You will see a noticeable difference in the way you feel afterward--often I feel lighter AND looser! Try it….it really works. Find out more about what causes and symptoms are associated with IT Band Syndrome by going here.
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