The iliotibial band is a strip of connective tissue that begins at the outer edge of the hip, runs down the outer edge of the thigh and knee and attaches to the outer edge of the shin bone. The iliotibial band can rub over the bump at the thigh bone near the knee, leading to irritation. Iliotibial band syndrome is most common in people who run in worn running shoes, who run on sloped surfaces, have tight muscles in the leg, hip or pelvis, have a tight iliotibial band or have legs that are different lengths.
Iliotibial Band Stretch
Cross the leg that is not injured over the leg that is bothering you. Bend at the waist to touch your toes. Hold for 30 seconds, stand, and repeat.
Quadriceps Stretch
Stand beside a wall, with your injured leg on the outside. Place your hand closest to the wall on the wall to maintain your balance. Grasp the ankle of your injured leg with your other hand and gently stretch your heel toward your glutes. Hold for 30 seconds and repeat.
Standing Calf Stretch
Stand facing a wall, with both hands touching the wall, at eye level. Step back with your injured leg, about 12 inches. Lunge by bending your front, uninjured, knee. Lean into the wall until you feel the calf muscle in your injured leg stretch. Hold stretch up to one minute, stand up, and repeat.
Hamstring Stretch
Lie close to a doorway, flat on your back. Rest your injured leg on the wall against the door frame, the uninjured leg flat on the ground. You should feel the stretch in the back of your thigh, Hold up to one minute, lower leg, and repeat.
Wall Squat With Ball
Stand with your back touching the wall. Step your feet out so that your feet and legs are about one foot away from the wall. Your feet should be about shoulder-width apart. Place a pillow or lightweight ball between your thighs. Lower yourself into a squat, squeezing the pillow or ball at the same time. Squat low enough so that your thighs are parallel to the ground. Hold for 10 seconds, stand and repeat. Perform 20 squats.
Sidelying Hip Adduction
Lie on your side with the injured leg touching the floor. Bend your top leg and place the foot flat on the floor in front of your bottom leg. The injured leg is straight. Raise the bottom leg toward the ceiling and hold for 5 seconds. Lower and repeat 20 times.
Foam Roller Work
Use a foam roller to massage your injured leg. Place the foam roller on the ground and maneuver your body over the top of the roller. Move your body back and forth to massage the leg.
Member Comments