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staceyalberta 02-13-2011 09:00 PM

I.T Band
 
okay a little back ground i suffer from osteo-arthritis in my right hip & because of that i always have a very tight I.T. Band & i'm looking for suggestions on how to stretch it or relieve some of the tightness.

theLiftingYeti 02-15-2011 03:06 PM

A google search or whatnot will show you a lot of IT band stretches, but you can't beat foam rolling for persistent tightness.

staceyalberta 02-15-2011 10:55 PM


Originally Posted by theLiftingYeti (Post 36305)
A google search or whatnot will show you a lot of IT band stretches, but you can't beat foam rolling for persistent tightness.

omg you are soooo right about that. found that the other day & did it last night WOW what a difference. made a big difference i'll have to do it again tonight & it is something i think i'll have to do most night if not every night. hurts when doing it, but wow what a difference after.

barbaramurray1981 02-16-2011 06:52 PM

Foam roller is brilliant for that. There should be one in your local gym that you can use.

tandoorichicken 02-24-2011 04:54 AM

Hi Stacey,

I've also had tightness in my ITB in the past. I consulted with a PT/strength coach friend and he recommended a few things:

-The foam roller is your best friend. Stretch that sucker out down the outside of your thigh from your hip down to below the knee.
-Lunges will help strengthen all the muscles around the ITB to help stabilize it.
-Get in the leg press machine, don't load up any weight but squeeze a light medicine ball between your knees as you press.
-Terminal knee extensions: Tie a theraband around a pole and around your knee, then flex your knee back while keeping your foot on the ground. Youtube it if you're confused about how to do that.

I incorporated these things into my regular strength routine for about three weeks, and my debilitating knee pain was gone. They will likely help with your tightness as well.


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