How to Prevent IT band syndrome

IT band (iliotibial band) syndrome is a common injury among runners, particularly women. This injury involved the band of tissue (IT band) that runs from the hip (ilium) to the outside of the knee and onto the lower leg bone (the tibia). When running, the IT band shortens and can cause pain on the outside of the knee. Because this injury is difficult to treat, it can sideline you for weeks. For that reason, it is important to know how to prevent IT band syndrome.

Instructions

Difficulty: Moderate

Things You’ll Need:

• time
• good running shoes

1. Stretching the IT band is the most important thing you can do to prevent IT band syndrome. Make sure to stretch AFTER activity, when the muscles are warm, to avoid injury.
2. One stretch that works is to start by sitting up straight and extending one leg. Bend the other leg and cross it over the straight leg at the knee. Place the bent-leg arm on the outside of the stretch leg and gently twist at the waist toward the bent-leg side.
3. IT band stretch Another similar stretch can be accomplished in a standing position and is illustrated in this figure. Bend one leg and place it behind the other while slowly rocking toward the hip on the bent-leg side.
4. Strengthen the IT band muscles can also help prevent injury. Lie on your side with your body in a straight line. Bend the bottom leg and slowly raise the top leg up in the air, making sure the hips stay perpendicular to the floor. Repeat 20 times for each side. Follow up with IT band stretches.
5. Make sure your running shoes are in good condition and are right for your needs. Many IT band injuries are a result of worn out shoes, or those that do not offer enough support for pronating runners.

Tips & Warnings

• Seek medical advice if you have pain that does not subside.