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The right way to fix your IT band pain in the knee



If you are an active person and especially if you are a runner, iliotibial band syndrome is one of the most common congestion injuries that you can disable. Although many people suffer from IT band syndrome, few know what it is and how to treat it.

The IT tape is a long dense fascia web that begins near your hips. runs along the outside of your leg and is attached outside the knee. It is not a muscle and it can not contract, which means it will not lengthen, shorten or stretch. Imagine the IT tape like a rope – you can increase or decrease the tension, but the actual physical length never changes. The IT band is pulled by the muscles attached to it – the largest glow muscle and the outer hip – and pushed by the Vastus Lateralals (the outer quad) located at the bottom of the IT band. If one of these muscles gets too tight, you have a problem.

One of the main functions of the IT band is to help stabilize the knee. If the muscles are tied to the IT band, this can lead to tension in the band. This leads to friction and compression of the knee. The pain and swelling commonly associated with IT band syndrome are not far behind. The symptoms of IT band syndrome often flare up when people train in old or inappropriate footwear, exercise too quickly, do not warm up, or train on an unstable surface. When the muscles around the IT band are already strained, these factors can trigger the IT band syndrome, forcing the body to compensate, thereby restricting the muscles, which in turn stops the IT band from doing its job ,

  IT Band Syndrome
Treat the muscles on both ends of your IT band to reduce the pain. SEBASTIAN KAULITZKI / Getty

To treat the IT band syndrome, you must treat the underlying problem Causes: Tension and weakness in the muscles that are attached to the band. These exercises help to rebalance the body.

Hip Flexor Release

  • Use two Lacrosse balls glued together for this release.
  • Lie down and place the double lacrosse ball directly under your hipbone
  • Rest a bearable weight on the lacrosse balls.
  • Bend the knee back on the side of the trigger at a 90 degree angle.
  • Panning your leg back and forth within a tolerable range of motion. Repeat for 30 seconds to two minutes. Change the pages.

Vastus Lateralis Release

  • Lie on one side, with a foam roller midway between the hips and knees.
  • Slide your leg up and down the foam roller up and down the knee to the base of the hip, trying to work over the tender areas.
  • Repeat this process for every 30 seconds to two minutes.
  • To focus on a particular area of ​​the IT band, look for the most delicate area with the foam roller and stop. Bend your knee at a 90 degree angle and then stretch it. Repeat the movement of the knee for 10 to 15 seconds. Change the pages.

Glute Max Release

  • Sit with legs outstretched and place a lacrosse ball under pressure on a sensitive area under the right buttock area.
  • Bend your right knee flat on the floor, still leaning into the lacrosse ball.
  • Fold your knee to the side and back in to work your buttocks over the ball.
  • Repeat for 30 seconds to two minutes. Change the pages.

Inner Thigh Squats

  • Stand shoulder-width apart with your toes pointing 45 degrees down, weight in your heels. That's too far behind you.
  • Press knees while squatting. Go as far as you can and press your heels to stand. Do 3 sets of 15 repetitions.
  • Repeat these steps by doing 3 sets of 15 reps, this time with weight in the balls of the feet.

David Reavy, founder of the Chicago-based React Physical Therapy, is the creator of The Reavy Method, a full-body approach to physical therapy and exercise. Reavy works with numerous professional athletes from the NFL, NBA, MLS and WNBA.


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