IT band exercises can stretch and strengthen the muscles around the outer leg tissue, reducing pain from IT band syndrome. Two main stretches, foam rolling, and leg raises can help. Consult with a doctor before starting any exercise regimen.
IT band exercises can stretch the tissue and strengthen the muscles around the band of tissue on the outer side of the leg. IT band syndrome is a common problem for runners and other physically active people, and occurs when the band rubs on the outside of the knee, causing pain. There are two main IT band stretching exercises, one in a standing position and one in a sitting position. The foam that wraps around the IT band, from the hip to the knee, can also be effective in relaxing the tissue fibers and reducing the pain of IT band syndrome. Side leg raises and exercise band exercises are also helpful in strengthening the muscles that attach to the IT band.
In general, there are two different types of IT band exercises that are commonly used to stretch the band. To perform the first, a person stands with their injured leg behind their good one, before leaning forward and gently thrusting their hip to the side. A stretch should be felt along the IT band. Stretches should be held for a minimum of 20 seconds and should not cause pain.
To perform the second type of IT band stretch, you sit with your legs straight. The injured leg is crossed over the other, before being pushed towards the body. Again, the stretch should be felt on the outside of the leg and hip.
Foam lamination can be an effective way to increase belt flexibility. Unlike other IT band exercises, foam rolling can be painful, especially the first few times. To do the technique, a foam roller is placed on the floor and the person lies on their side, with the IT band resting on the foam roller. The roller is slowly rolled up and down the outside of the leg with moderate pressure.
Most IT band exercises are used to promote flexibility, but some are used to strengthen the muscles surrounding the band. To perform a lateral leg raise, the person lies on their side before raising and lowering the outside leg in a controlled manner. More hip exercises can be performed using an elastic exercise band attached to a door or other stationary object. With the band wrapped around the injured leg, for example, the leg must go through its full range of motion with the knee bent. However, before starting any exercise regimen, it’s a good idea to consult with a doctor.
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