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Body tightness in any area is unpleasant, to say the least.
And a tight iliotibial band (aka your IT band) is no exception.
Courtesy of Mind Body Green.
In other words, IT band tightness is no fun at all.
But, a tight IT band can be avoided with a little TLC.
A tight IT band can present in a number of ways.
Some of the tightness can stem from muscle weakness around the IT band itself.
“Most people think they have IT band issues, really they have tight hips,” says Corbin.
For example, take your hip abductor muscles (which move your hipsawayfrom your midline).
Another way the IT band can become tight is from overuse or a quick increase in activity.
Aim to foam roll for 30 to 60 seconds on one muscle group before moving on.
Ready to make your IT bands more pliable and improve your mobility?
Try these IT band exercises, demonstrated by Corbin, to prevent IT band tightness and injury.
Avoid rolling directly on the IT band itself.
Right hand and left arm can rest on the ground as needed for support.
Left leg extends long with left foot on the ground.
B.Roll forward and backward on outside of right quad muscles until you find a tender area.
Hold there between 30 and 90 seconds.
B.Put right hamstring on top of the foam roller.
Cross left ankle over right ankle so left leg does not rest on the foam roller.
C.Roll right hamstring up and down until you find a tender area.
Hold there between 30 and 90 seconds.
D.Roll up slightly so foam roller moves higher on right hamstring and repeat.
Place right forearm and left hand on the ground for support.
Left leg extends long with left foot on the ground.
B.Roll forward and backward on right tensor fascia latae until you find a tender area.
Hold there between 30 and 90 seconds.
C.Roll down slightly so foam roller moves lower on right hip and repeat.
Corbin advises some seated strength training in a 90-90 position for strengthening your glute med.
Place both hands on the ground for support.
B.Engage core and drive right knee into ground.
Lift right foot as high off the ground as possible while keeping core engaged.
Squeeze glutes and hold for a breath.
C.With control, lower right foot down to ground.
Figure Four Glute Stretch
Why it works:Stretching, as always, is important for injury prevention.
A.Lie on back with knees bent and feet flat on the floor.
B.Cross right ankle over left thigh to make a figure four shape with legs.
C.Interlace fingertips around back of left thigh and gently pull left thigh toward you until you feel a stretch.
Left foot comes off the ground.
