I.T Band
#1
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.
#3
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.
#5
FitDay Member
Join Date: Feb 2010
Location: San Francisco, CA
Posts: 576
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.
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.