![\"tensor](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/03110751\/it-band-stretches-600-tensor-fasciae-latae.png\" "\\"\\"")
<\/p>\nIf you have tight iliotibial (IT) bands, stretching seems like the logical solution. But dealing with IT band syndrome, which accounts for 22 percent of injuries to the lower extremities, is not so simple; most \u201cIT band stretches\u201d don\u2019t even target the IT band.<\/p>\n
Here\u2019s what you should know about relieving IT band tightness and what causes it in the first place.<\/p>\n
The IT band, or iliotibial tract, is a piece of fascial tissue\u00a0that runs along the outside of the hip and\u00a0thigh. It begins at the ilium (pelvis) and ends at the tibia in the lower portion of the leg.<\/p>\n
According to Dr. Theresa Marko, PT, DPT, MS, OCS, board-certified orthopedic clinical specialist in physical therapy and owner of\u00a0Marko Physical Therapy, PLLC, in New York City, the IT band has an important, multi-faceted job.<\/p>\n
\u201cIt helps to support your pelvis and your hip during activities like walking, running, and going up and down stairs so that your leg and knee stay aligned with your hip and that your knee doesn\u2019t fall in towards the other knee,\u201d she says.<\/p>\n
\u201cIt also has a huge role in helping the knee to flex\/bend and extend\/straighten. The lower portion of the IT band changes its function with literally every step we take, helping to straighten and bend the knee,\u201d Marko adds.<\/p>\n
It\u2019s not uncommon, especially among athletes and active people, for the IT band to feel painfully tight, which can even\u00a0cause pain in the outer knee. So what are the best IT band stretches?<\/p>\n
Technically, there aren\u2019t any, says Lauren Lobert Frison, DPT, OMPT, CSCS, owner of APEX Physical Therapy\u00a0in Brighton, Michigan. \u201cYour IT band is not contractile tissue, like muscle is,\u201d she explains. \u201cAny IT band stretches you find are really just impacting the tensor fascia latae (TFL) muscle,\u201d she says. Located in the hip, the TFL is a small muscle to which the IT band connects.<\/p>\n
<\/p>\n
To stretch and target the TFL muscle, Marko recommends the standing side bend.<\/p>\n
![\"standing](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/18161542\/standing-side-bend-600-demo.jpg\" "\\"\\"")
<\/p>\n
You have the option to perform standing side bend pose next to a wall for balance.<\/p>\n
![\"Physical](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/01122923\/it-band-stretches-600-massage.jpg\" "\\"\\"")
<\/p>\n
Instead of IT band stretches, Marko recommends tissue mobilization or massage for tight IT bands. \u201cYou want to loosen the fibers of the IT band, so it stops being so taut and pulling so hard on your bones,\u201d she says.<\/p>\n
A physical therapist can administer massage, use a massage gun, or perform cupping, but you can also do\u00a0self-myofascial release\u00a0using a foam roller, massage stick, or Marko\u2019s favorite self-massage tool: the tennis ball.<\/p>\n
\u201cA tennis ball is a nice size and pressure, acting like an elbow being pressed in,\u201d she says.<\/p>\n
To massage your IT band and the surrounding tissues, lie on your side and position a tennis ball between your IT band and the floor. Relax as much as you can, allowing the tennis ball to \u201cmelt\u201d your tissues. Slowly work your way down the IT band by slightly adjusting the tennis ball\u2019s position.<\/p>\n
![\"Woman](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/06102743\/pilates-exercises-600-side-leg-lifts.jpeg\" "\\"\\"")
<\/p>\n
Stretching and massage can help relieve the symptoms of a tight IT band, but if you want to prevent IT band pain, you need to address the underlying issue.<\/p>\n
Again, a physical therapist can provide an individualized assessment, but it\u2019s common for people with tight IT bands to have weak\u00a0gluteus medius muscles. The side-lying leg lift can help strengthen this portion of the glutes.<\/p>\n
The IT band helps stabilize the hip and knee during activities like walking, running, and climbing. When the muscles around the hip and\/or knee are not pulling their weight in these movements, the IT band picks up the slack, causing it to tighten. So incorporating strength training \u2014 specifically glute-targeted moves \u2014 can help relieve pain or discomfort.<\/p>\n
Walking or running in worn-out soles may contribute to your tight IT bands, so it helps to\u00a0replace your athletic shoes regularly.<\/p>\n
And if you\u2019re training for an endurance event, drastic spikes in activities like running and cycling can trigger IT band tightness and pain. Take a gradual approach to increasing your mileage, and your body will thank you.<\/p>\n","protected":false},"excerpt":{"rendered":"
If you have tight iliotibial (IT) bands, stretching seems like the logical solution. But dealing with IT band syndrome, which accounts for 22 percent of injuries to the lower extremities, is not so simple; most \u201cIT band stretches\u201d don\u2019t even target the IT band. Here\u2019s what you should know about relieving IT band tightness and […]<\/p>\n","protected":false},"author":1,"featured_media":3705,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[91],"class_list":["post-3704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3704"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3704\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3705"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}