Effectiveness of the IT Band Stretch

Runners as well as other athletes are susceptible to iliotibial band friction syndrome.

The iliotibial band, or IT band, is a thick bunch of fibers that originates from the gluteal and tensor fascia lata muscles at the top and attaches to the outer side of the tibia. Tight IT bands plague runners, cyclists and dancers as well as basketball, soccer and field hockey players.

Effects of Tight IT Bands

Researchers have found most of the athletes who have IT band friction syndrome also have tight IT bands. Researchers have also found a link between tight IT bands and patellofemoral syndrome, osteoarthritis and greater trochanteric pain syndrome.

Stretch

To stretch the IT band, stand facing a desk, table or counter top with your right leg behind the left. Bend your left knee and slide your right leg, with the knee straight, to the left. Lean toward the left, raising both arms over your head, to increase the stretch.

Effectiveness

Researchers have found this stretch leads to a measurable increase in the length of the IT band as well as a reduction in pain. However, in order to prevent the recurrence of IT band problems, athletes should also focus on strengthening the gluteus medius muscles.

References

• Ronald Lavine: Iliotibial Band Friction Syndrome; "Current Reviews in Musculoskeletal Medicine"; 2010
• Mark Jenkins: Iliotibial Band Stretch
• Brian Fullem: Beating the Band; "Running Times"; 2004
• Linda Sparrawe: Yoga and Ballet: Restore Your Balance; "Dance Magazine"; 2005