IT Band Treatment

IT Band Treatment comes in a variety of forms depending on how you want to approach it.

I'll show you several different ways to treat your IT Band pain to get relief. Pick and choose those that work best for you.


Icing the Area around the IT Band

Try icing the sore area for 10 – 20 minutes at a time.

One way I like to ice inflamed areas is with paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over your IT Band in a circular pattern, allowing the ice to melt away.

Did you know that icing for too long can actually causes frostbite?

Be sure to watch the clock, and do NOT ice longer than 20 minutes.

Don’t allow ice to sit against your skin without a layer of protection. Either continually move the ice as if you’re giving yourself an “ice massage,” or use a thin towel between the ice and your skin.


USING A FOAM ROLLER FOR THE IT BAND

You can use a 36" foam roller to help stretch the area. Lie sideways on the roller and slowly roll from hip to knee. As you roll your body weight along the foam, you massage through restrictions in your muscle and fascia.

Check out my video here to see how to use the foam roller for massaging the area.



STRETCHING FOR IT BAND TREATMENT


Stretching is a key element for your Treatment. When done correctly IT Band stretches can lengthen and decrease pain.

There are a number of stretches that specifically target the IT Band pain area.

Click on this article to find out which stretches can work into your IT Band Treatment right now!


PILATES EXERCISES FOR IT BAND TREATMENT

Pilates exercises are a great way to assist with IT Band Strength because of their low-impact nature. There are no pavement-pounding or other jarring motions involved.

Also, with Pilates you focus on stretching and elongating your muscles as you strengthen them.


IT Band treatment can be helped by using Pilates exercises. They have worked for me to help ease the ache and tension in my IT Band area.



Pilates Knee Sways

pilates knee sway exercise image

Position: Lay on your back, feet flat on the mat and hip distance apart, arms at sides.

Movement: Inhale to prepare, then exhale and allow both your legs to sway to the side, keeping your feet on the mat.

Your pelvis and lower back (lumbar spine) will rotate.

Inhale, come back to center. Exhale as legs drop to other side. Do 6 on each side.

Tips: Keep your ribcage on the mat—remember, movement is from the waist down. Think of “anchoring” your shoulders.



Pilates Single Leg Stretch

pilates single leg stretch image

Position: Lay on your back, pull one knee into your chest and extend the other leg long, feeling your hip open up.

You can lift your head and shoulders off the mat, or keep them down on the mat.

Movement: Switch legs and pull the other knee into your chest as the opposite leg stretches out. Repeat 8 -10 times per leg.

Tips: Be sure not to lose your neutral spine by overarching your back. If your back arches, bring your legs higher off the mat during the exercise.

Imagine your leg stretching for miles and miles, as the big toe lengthens away from the hips.


Find more ways to get help with your IT Band Pain here.



Recent Articles

  1. Pilates after Total Knee Replacement

    Apr 23, 20 06:20 PM

    It's 2 yrs.post op since I had total knee replacement in both knees. In order for them to last it's recommended that you lift not more than 25 lbs. Pilates

    Read More

  2. SI Joint Pain Improved with Pilates!

    Aug 11, 17 12:29 AM

    Dear Jennifer, I just wanted to reach out and thank you for dramatically improving and changing my life. About a year ago, I woke up in debilitating

    Read More

  3. Hip pain after 4 months of Reformer Pilates

    Jul 12, 17 06:44 PM

    Hi, I had a total right hip replacement 8 months ago; I rehabbed really quickly, although I was also (and still am) dealing with L4 spondylolisthesis.

    Read More

Enjoy this page? Please pay it forward. Here's how...

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.
Visit Jennifer's profile on Pinterest.
Check Out Our #1 Recommended Ebook For Lasting Relief!

Get Instant Access to Loads of Color Pictures, Postures, and Information Designed to Increase Comfort and Happiness.

Learn to Enjoy Life Again!

Learn More!