3 Stretches to Relieve Iliotibial Band Syndrome

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Knee ache? You’re not alone. One quarter of adults expertise frequent knee ache, and iliotibial band (IT band) syndrome is a standard reason behind that, particularly when it presents as achy soreness on the surface of the knee. Whereas shifting can supply aid for iliotibial band syndrome, it alone received’t repair the problem. That’s the place stretching is available in.

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What’s iliotibial band syndrome?

The IT band is a thick band of fascia that runs from the highest of the outer hip to simply under the outer knee. Nevertheless, iliotibial band syndrome really stems from the encompassing muscular tissues. Typically, the hip muscular tissues that connect to the IT band change into tight, creating rigidity all alongside the band, which locations extra stress on the attachment of the band on the knee and generally on the hip.

If unaddressed, the tight IT band can lose its means to glide over the underlying muscular tissues within the thigh, inhibiting knee motion. On this situation, working or strolling can create friction, inflicting the tissues to thicken and bind, which pulls on the knee and causes ache.

Iliotibial band syndrome is very widespread in athletes, particularly runners, cyclists, hikers, and soccer, basketball, and tennis gamers. It tends to come up from overuse of the muscular tissues.

Signs of iliotibial band syndrome

The signs aren’t all the time current however are likely to change into extra intense with train or after you’ve remained in the identical place for hours.

  • Outer knee ache or achiness that may lengthen behind the knee or alongside the outer calf
  • Ache within the outer hip or thigh
  • Swelling across the knee
  • Snapping or popping sounds with knee motion

How yoga stretches may also help iliotibial band syndrome

Light yoga postures can stretch your IT band and the encompassing muscular tissues, decreasing rigidity and inspiring fluid motion. By loosening these thick, fibrous IT bands, you reduce any rubbing towards the femur and iliotibial bursa, which is what results in discomfort.

Passive stretching, the place you maintain a posture for a minute or extra in a means that’s relaxed, as within the poses that comply with, permits muscular tissues to elongate. The result’s extra elastic, pliable tissues. Yin Yoga, which targets the connective tissue of the decrease physique by gradual and sustained stretching of longer than a minute, also can carry short- and long-term aid.

Stretching the IT band by yoga not solely brings bodily change however encourages you to take stock of your physique as you apply. The extra consciousness you will have of how your physique feels from each day or pose to pose, the extra possible you’re to note tight or injury-prone areas of the physique that want consideration earlier than full-blown accidents happen.

3 yoga poses for IT band syndrome

The next poses stretch the muscular tissues of the hips and thighs that pull on the IT band, and preserve the band and the encompassing tissues versatile and pliable to cut back friction and discomfort. Many accidents are typically persistent, and these poses can be carried out preventively in case you have a historical past of damage in these specific areas. In case your damage is acute, you’ll have to relaxation the realm till the irritation subsides, however if you happen to can interact in stretching with out discomfort, it could support in your restoration. (As all the time, test together with your well being care practitioner earlier than including any new stretches or workouts to your routine.)

It’s useful to heat up with 5–10 minutes of some type of motion that doesn’t induce ache, whether or not a stroll or Solar Salutation A.

Uttanasana (Standing Ahead Bend), Variation

How this pose helps iliotibial band syndrome: Stretches the hamstrings the place they meet the IT band

: Come to standing and cross your left ankle in entrance of your proper. Together with your knees barely bent, fold ahead and relaxation your fingers on the ground, a block, or a chair. Attain your sitting bones towards the sky and transfer your ribs away out of your pelvis to stop your again from rounding. Keep right here, respiration comfortably, for 1 minute, after which repeat, crossing your left ankle over proper.

Woman practicing a modified lunge

Anjaneyasana (Low Lunge), Variation

How this pose helps iliotibial band syndrome: Stretches the difficult-to-reach tensor fasciae latae on the high of the IT band.

: Come to a Low Lunge together with your proper leg ahead. Raise your hips up and again till they’re instantly over or barely in entrance of your knee on the bottom. The tendency on this pose is to lean the pelvis ahead and stretch the hip flexors, however on this variation, you wish to preserve your hips over your again knee (transfer your entrance foot again if it is advisable). With out over-arching the decrease again, place your proper hand or forearm in your proper thigh and attain your left hand overhead and to the precise. You must really feel this within the outer hip of your left leg. Keep right here, respiration comfortably, for 30 to 60 seconds, after which repeat on the opposite aspect.

(Photograph: Getty Photographs)

Supta Gomukhasana (Supine Cow Face Pose)

How this pose helps iliotibial band syndrome: Stretches the gluteus maximus muscular tissues, which connect to the IT band.

: Lie in your again and cross one knee over the opposite. Maintaining your head and shoulders on the ground, hug your knees in towards your chest. In the event you really feel a great stretch, keep right here. In the event you don’t, flex your ft, seize your ankles, and pull them towards your hips. Maintain for 1 minute, after which repeat together with your legs crossed the opposite means.

Further reporting by Kyle Houseworth

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