IT Band Injuries are from overuse friction when the IT Band crosses the outside of the knee, causing runners to feel sharp pain. We’ll help you combat this by increasing lateral hip and gluteal, and stretching.
For more information on IT band syndrome, please visit https://cle.clinic/3iA7adS
Iliotibial band, or IT band, syndrome is a common overuse injury that sidelines even the hardiest endurance athletes. The pain it brings can turn simple steps into an achy shuffle.
Targeted stretching and exercises can help ease or even prevent IT band syndrome by improving your flexibility and strengthening key muscles. The supine IT band stretch is a stretch that can help keep IT band issues at bay.
Lie on your back with your knees bent. Lift your right leg over your left knee, hooking your right ankle around your left knee. Then use your right leg to pull the left leg down to the right. Hold for 30 seconds.
Do the same with the opposite leg. Repeat five times.
Add these additional IT band stretches to your routine.
• Wall or Chair-Supported Stretch – https://youtu.be/WcbGdkY_oDc
• Forward Fold With Crossed Legs – https://youtu.be/pZRaXtwVtws
• Belt/Strap IT Band Stretch – https://youtu.be/5QBTyyeC6Xs
• Side-Lying IT Band Stretch – https://youtu.be/dJvw6reGKKk
• Foam Rolling – https://youtu.be/eI9qLfSlCuI
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