Pain in the IT band can even put the best athletes aside and unfortunately the band syndrome is all too often with runners and cyclists. Fortunately, there are band exercises (together with a lot of hip and glute work) that can help!
If you have been in these parts for a while, you probably know that I am obsessed with helping people free up injury. But I love the band syndrome.
In 2007 I learned in the hard way that your IT band is not something to play with. Of course, you can go to a doctor and get a steroid shot, and it can pass you through your racing day or halfway through your racing day, and then be put aside for six months as I was.
I have heard that story of a number of runners, and I don’t want you to be.
Just send this writing one shiver On my back wrinkles, and I remember the years that cycle through great runs and burning pain.
After years of helping friends and those I Coach had overcome the Band syndrome, I finally put together all the remedies, exercises and TRuly Workable Advice in an e-book of 80 pages.
You can download it nowBut this article contains some of the best IT tire exercises from my e book that will do wonders for that persistent pain.
As you get stronger and you purchase IT tire pain, these exercises are something that you can build in other training sessions, such as doing a fast round between exercises in the upper body during strength training.
What is the IT band?
The iliotibial (IT) tire is a thick band of fascia (connective tissue) that runs along the outdoor, all the way from your hip to your knee.
It adheres to the Gluteus Maximus and Tensor Fasciae Latae on the hip side and connects with the tibia on the side side. It works to keep the knee stable while running.
Iliotibial Band Syndrome (ITBS) is done as a result of tightness as a result of repetitive movements. This is why runners and cyclists tend to suffer more from this pain than others. In this way it is an excessive injury.
While the tissue becomes tighter, it starts to rub your bones, creating friction. This rubbing causes irritation and inflammation, which can lead to intense, chronic pain in your knee or hip.
Unfortunately, the pain can get intense enough to put aside even the most difficult athletes.
6 Best IT -Band exercises
As we have learned, the IT band goes from your hip to your knee, so people have pain in different places. Some people feel it very sharp in their knees, while others feel it all the way or in their hip.
It is important to know that this is not a muscle that we are trying to stretch. This means that you can no longer make it, and you cannot only rely on foam that rolls to solve the problem.
What we actually have to do is take care of the muscles around it that are tight or the imbalances that throw away your body. That is what your IT band will repair forever.
So please, do these movements, but remember that you have to work on you very nuclear strength To solve it!
These 6 exercises are perfect and will help solve your IT tire problem, just as they have helped me all those years.
Download My Free IT Band Recovery Checklist To get started with recovery >>
1. It band Lunge Matrix
First is my favorite, it is the Lunge Matrix, which you can add to your warm-up for each run to immediately involve your hips, butt muscles and warm up everything. As you will see, you simply move in multiple directions, which is clearly different from running, where we will only continue.
The key to these movements is that Your planted foot continues to point forward. If you rotate that foot, you lose the power that is developed in that leg and changes the range of movement.
The matrix consists of 5 lunges that work your hips in every direction and maybe also challenge your balance a bit!
- Pretucture
- Front crossover
- Rotation
- Backward failure
- Side
The following video offers a demonstration of the Lunge Matrix.
https://www.youtube.com/watch?v=1FTYXFSUXNM
2. IT Band Roll -Release
The second exercise that you can also do before your runs spend a little time rolling your foot over a PT ball.
Although this may sound strange, a part of what we want to do is tension throughout the body, and that will help our IT band release. Rolling your foot over the hard ball helps to release those muscles completely on your leg.
3. Bird dip with one leg
This third exercise is a movement with one leg.
We sometimes forget that running is a movement with one leg, t, so we have to strengthen every side so that it can work independently. Here we will do a number of reinforcing exercises with a bird dip with one leg.
Start by standing with your hands clamped behind your head. Move your weight to your left foot and bend your knee somewhat.
Lift your right foot off the floor and bend your hips. As you expand your right leg behind you, you lower your chest to the ground. While you erod your right leg, press yourself again.
Finally, bend your right knee and bring it to your chest. Repeat on the other side.
All this forces us to involve our core and really keep our balance; It also works to strengthen all those muscles. Exercises with one leg are particularly good because they help to resolve muscle balances.
4. Rebeller triangle
These following three exercises are actually a bit more in stretching and relaxation. This exercise is a relevant triangle, which you have probably seen in Yoga Clas, S, but I have to make sure you do it well.
As a starting position, make sure that your toes are directed in one direction, others simple.
First we lean from our hips and then rotate down. We do not collapse; Instead, we stay involved with our core, and you should feel this whole leg.
If that is not the case, imagine that you speak that leg away.
Come down a little more and then turn up. Hold this position for 30 seconds to a minute, or whatever feels good
5. Stand resistance
The following is called resistance racks. It is not something that many people do, but it is crazy. Stretching resistance is a great option because it offers you strength, flexibility and mobility in one.
Start in this specific process for your IT band by lying on your back. Grab your right hand with your right hand, reach from the inside of your thighs. We do two things in this exercise.
First I create resistance with my hand while I push my foot up. Do that about ten times and then turn the grip on your heels and this time create resistance with your hand while trying to push.
So on days when you feel really good, you do ten repetitions and then combine the movement, by first creating resistance and then pressing it.
Watch this video for a demo of multiple movements described above!
https://www.youtube.com/watch?v=SVMMEBJY07C
6. 90 degrees lying stretch
And finally, possibly my favorite IT band exercise!
All you have to do is lie down. Preferably I recommend finding a bank that is about 90 degrees, raising your legs and just relaxing.
What happens is that we have our hips established and release everything and relax, especially after we sat in a chair all day and the tightness it causes.
If you are currently experiencing it, then you may not be ready to perform these movements. Although it is important to continue movements to recover (no rest will not solve this), it is not useful to keep worse the muscle.
Who gets the tire pain?
IT -band pain is common with runners and cyclists because of the repetitive nature of the sports. The most common causes of pain are overtraining, Gluteus Medius muscle weakness and tight hip flexors that place excessive tension on the IT band.
This injury can be the result of starting a running program too quickly or increasing the mileage too quickly.
Insufficient recovery time between training courses and neglecting regular lower body racks are also risk factors for developing lateral knee pain.
Other risk factors include running on surfaces with a slope, walking downhill, wearing heels or wear running shoes that are worn out. For more information about the causes of the band syndrome, visit more in-depth Complete the Band Recovery Guide.
If you think ITB is not exactly what you are going on, check out Tight TFL signs. It is also about putting things on and to appear around your hip.
What to do if the tire keeps hurting?
If your IT tire pain persists, consult a physiotherapist to identify and tackle likely causes.
Differences in right and left leg length, muscle weakness in your hips, buttock muscles or core that influence normal running mechanics, and even poorly fitting shoes can all be part of the reason why your IT band pain will not disappear.
Even simple things like walking on the same route every day can be a factor, especially in combination with excessive use.
Finding out exactly what causes your IT tape pain can help you resolve it better using a personalized physiotherap plan.
Ready to finally cure your IT band?
Tired of the cycle of healthy than injured?
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