The iliotibial band is a long fascia that runs on the outer side of your thighs from the side of the pelvis to the knee. It works with other leg and hip muscles as well as fasciae to keep your leg and feet in alignment when you move. You can perform various movement-based exercises to strengthen and alleviate tension along the IT band.
Squats
During a squat, the IT band works with the adductors, or inner thighs, hip and other muscles in your legs to prevent your knees and hip joints from turning excessively outward. To do a basic body-weight squat, stand with your legs about shoulder-width apart and extend your arms in front of your chest with your palms facing up. Inhale and squat down as low as you can while keeping your posture upright. Keep your knees and feet pointing forward. Exhale and stand up without moving your spine. Perform three sets of eight to 10 reps. You can also do this exercise with your arms over your head.
Stepups and Lunges
Both of these exercises can help you reveal whether one side of your body in better coordinated and stable than the other side. The stepup involves moving from a low position to a higher position, while the lunge moves you from a high position to a lower position. To do a stepup, use a stack of aerobic steps or a sturdy platform that is as high as your knees. Step on top of the steps with your left foot, and extend your right leg slightly behind you. Hold this position for two seconds, and lower your body to the standing position.
To do a lunge, stand with your feet together and step forward with your left foot. Lunge straight down with your torso upright until your right knee gently touches the ground. Exhale and step back to the standing position without hunching your spine and shoulders. For each exercise, perform three sets of six to eight reps per leg.
Self-myofasical Release
Self-myofascial release is a self-massage method in which you use a foam roller to remove tissue adhesions along muscles and joints. This reduces tenderness and improves tissue flexibility to improve movement quality. Put the foam roller on the ground and put your outer right hip on top of the foam roller. Prop your upper body up with your right elbow and forearm, and your left hand. Cross your left leg across your right leg and relax your right leg as much as you can. Slowly apply the foam roller down toward your right knee. When you reach a tender spot, gently roll the area back and forth until the tenderness subsides. Breathe slowly and deeply as you perform SMR.
Expert Insight
The SMR technique can be painful for many people to perform due to the nature of the fascia and nerve bundles. Because the IT band is connected to your calves and hip by fasciae and nerves, massage therapist and author Thomas Myers, who wrote "Anatomy Trains," recommends that you roll and stretch the lower leg and hip region. Reducing tissue adhesion in the regions above and below the IT band can alleviate tenderness in the IT band. After you roll on your calves and hip, roll the IT band again to see whether the tenderness is reduced.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Anatomy Trains"; Thomas Myers; 2008
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