IT Band stretching and strengthening

[lilouisianagal]

My knees (running) and hips (biking) have been rather ouchie lately when I'm doing LRs. Does anyone have some good IT band stretches or strengthening exercises to help this? TIA!

 

[Ariel484]

The best ITB stretch for me is #1 in the link below...hurts so good!

http://runningtimes.com/Article.aspx?ArticleID=6099

A good one for hips is #4 in the link below:

http://www.runnersworld.com/article/0,7120,s6-241-287--13300-0,00.html

Foam rolling or rolling with The Stick also helps. I think I have heard that you want to work in strengthening your glutes to help out the ITB. Good luck!

 

[John VN]

My knees (running) and hips (biking) have been rather ouchie lately when I'm doing LRs. Does anyone have some good IT band stretches or strengthening exercises to help this? TIA!

Can't add anything regarding stretches but have to ask, do you have your bike properly set-up? Improper seat adjustment can be a big factor regarding hip issues.

 

[jodipaige2004]

Search for "world's greatest stretch" on YouTube - it is a great one for hip flexors/IT bands. I do it after every run now.

Jodi

 

[lilouisianagal]

Can't add anything regarding stretches but have to ask, do you have your bike properly set-up? Improper seat adjustment can be a big factor regarding hip issues.

probably not.... I've had it since middle school. Yes, some parts have been replaced and no, I haven't grown since middle school. It probably doesn't help that I go from no biking to biking 12 miles (flat, slow miles) 3-4 days per week. I know better when I'm running, but I just don't like biking enough in the area where I am to use it for anything other than transportation to and from school. Any good pointers on properly setting up the bike?

And thanks for the other stretches!

 

[WeRunDisney]

I'm a runner and have lots of IT Band issues. I need to buy a foam roller but I do tons of stretching (usually 2x per day) with one foot crossed over the other and leaning into the hip. I've also started to roll a tennis ball over my hip after a long run because I can usually feel myself tighten up!

 

[Rose&Mike]

I have found through numerous bouts with itbs that my problems were originating in my lower back. I was in p-t this last time and kept showing my physical therapist where the tightness kept originating, and it wasn't starting in my hips, but my back and then yanking everything tight along the way. When I would do forward folds my back was stopping me from bending further, not my legs. Sometimes it was so uncomfortable I would have trouble standing up straight. I was doing all the typical strengthening exercises for itbs and it kept getting worse and worse.

Anyhow, just a thought for anyone dealing with itbs. I know everyone is different. I also use the tennis ball on my lower back and the foam roller on my legs/hips. I have found the crossed leg stretch, the pigeon pose, child's pose and forward fold to be especially helpful. If I cannot easily touch the ground, I do not start a run. I have been running free from itband problems since April, so I am hoping this is it for me.

 

[Ariel484]

Just saw this blog post on RunnersWorld.com...made me think of this thread! It focuses on the idea that strengthening your hips is the best way to deal with ITBS issues.

Strengthening, Not Stretching, To Deal With Iliotibial Band Syndrome

 

[APrunner]

Just saw this blog post on RunnersWorld.com...made me think of this thread! It focuses on the idea that strengthening your hips is the best way to deal with ITBS issues.

Strengthening, Not Stretching, To Deal With Iliotibial Band Syndrome

I tend to agree with this. Strength training is probably the best way to deal with any running injury. For the ITBS: hips, glutes, and the core are key. I would also work the quads and calf muscles as well. Some balance exercises are also beneficial. Try to strengthen your legs from hips to toes. Some upper body work (especially the core) is helpful as well.

 

[lilouisianagal]

Thanks y'all! These have all been very helpful. I have run the past couple of LR without having to stop from knee pain/tightness!!! Definite progress!