#IT BAND STRETCH FULL#
#IT BAND STRETCH PROFESSIONAL#

As long as they don’t interfere with any of your medications, take herbal supplements that can reduce pain and inflammation. Stay well hydrated by drinking plenty of water and indulging in healthy drink options, such as coconut water, vegetable juice, and herbal teas. Follow a healthy diet with plenty of fresh fruits and vegetables. Only use these drugs on a short-term basis. To relieve pain and inflammation, take nonsteroidal anti-inflammatory drugs, such as aspirin, ibuprofen (Advil or Motrin), or naproxen (Aleve). Alternate between methods every 15 minutes, or do one at a time. Use an ice pack to reduce pain, swelling, and inflammation. Use a heating pad, or take a hot bath or shower, to warm up and relax your muscles. These simple treatments can help alleviate pain and inflammation, though they may not completely heal the cause of your discomfort. This treatment may help relieve pain and discomfort as you heal from an IT band injury. This type of physical therapy uses massage to relieve pain, tension, and tightness in your myofascial tissues.

#IT BAND STRETCH PROFESSIONAL#

A professional massage tailored to prevent and recover from injury can improve flexibility, ease muscle tension, and reduce muscle spasms. Decide which ones are most useful to your routine and incorporate them into your exercise program. There are several complementary therapies you can use to treat ITB syndrome. Ready to be pain free? Let's get started.Other remedies that might help with ITB syndrome Our stretches and exercises listed below are comprehensive so if you stay consistent, you should experience a decrease in pain quite quickly. As you can see, these aren’t rare occurrences, so experiencing IT band syndrome is quite common.įortunately, these muscles can be loosened and strengthened with simple and effective exercises! Muscles that are important to focus on are the glutes, quadriceps, hamstrings, hip flexors, hip rotators - to name a few.

Tight muscles can occur from a number of different activities like running, jumping, poor movement patterns, imbalances or poor alignment, lots of time spent sitting, and differences in leg length. Commonly, this occurs because the muscles surrounding the IT band are tight and pull on the IT band causing that pain felt in the outer portion of the knee. This refers to pain that is felt on the outside of the knee - particularly when moving the knee through its range of motion. Stretches for Your IT Band SyndromeĪ common syndrome that people experience in regards to the IT band is called IT Band Syndrome. The IT band is a tendon, not a muscle - so the best way to treat IT Band pain is to properly treat and stretch the muscles around the IT band. As you can imagine, this is a major tendon that has the incredibly important job of keeping the hips and the knees properly stabilized.īefore we jump in, the main thing to know is that you should not try to treat the IT band directly. This is a tendon that can be found running down the outer thigh - attaching at the top of the pelvis and ending at the shin bone.

The abbreviation “IT” in IT band stands for iliotibial tract.

#IT BAND STRETCH FULL#

While we have a full guide on treating your IT Band, this guide will go over some of the very best stretches you can do for ITB. As mentioned earlier, the glute medius and maximus, tensor fascia. The IT Band is one of the most common injuries and pains that athletes run into. That being said, stretching or foam rolling the muscles around the IT band can be helpful.

It band stretch