The iliotibial band extends from the knee to the hip on the outside of the leg. It helps the leg straighten and move out to the side. Many times runners, bikers and even weightlifters will struggle with injury of or tightness in this area. Many stretches exist for the iliotibial band. It's a good idea to stretch from many different positions -- standing, seated, lying -- for a more well-rounded stretching of the area. Remember to always warm-up prior to stretching any muscle group or area.
Standing Stretch
Start in a standing position. Cross the left leg behind the right leg, placing the left foot on the right side of the right foot. With the right arm resting on the outside of the right leg, extended the left arm overhead. Lean sideways toward the right leg. Gently jut the left hip out a little to deepen the stretch. Hold this position for at least 30 seconds, inhaling deeply and exhaling completely. Repeat to the other side.
Seated Stretch
For this stretch, sit down with both legs extended to the front. Bend the left leg and cross over the right, placing the left foot on the outside of the right knee. Place the left hand on the ground behind the body. Twist the upper body to the left, placing the right elbow on the outside of the left knee. Turn to look back over the left shoulder. Don't hold your breath. Inhale and exhale deeply. Remember to do the other side.
Lying Stretch
Lie on the back with the legs straight. Bend the left leg, placing it on the ground inside the right knee. Stretch the left arm out to the side, place the palm down on the ground. Use the right hand to grab outside the left knee and pull the knee across the right leg and towards the ground. Look towards the left hand. Breathe deeply while holding the stretch. Finish by stretching the other side.
Foam-Roller Massage
Use a foam roller to massage the area, releasing pain and tenderness. Lie on top of the foam roller with your left hip just slightly above it. Place the left elbow on the ground. The right foot can be in front of the left leg or lying on top of the left leg. Roll up, stopping with the foam roller just above the knee. If any sore spots are felt, pause over those spots and increase pressure against the roller by allowing more of the body weight to rest on it. After rolling both sides, repeat one of the above stretches.
Member Comments